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Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)
Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)

Mediterranean Tuna and Chickpea Salad

di
S
Sophie

A delightful Mediterranean-inspired salad combining tuna, chickpeas, and fresh vegetables for a nutritious and flavorful dish.

Salva Ricetta Aggiungi al Piano Pasti

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Tempo di preparazione (min) 15 min
Tempo di cottura (min) 0 min
Difficoltà
Mediterranean Tuna and Chickpea Salad

Ingredienti

4 porzioni
|
  • 2 can
    Tuna canned oppure Fresh tuna
  • 1 cup
    Chickpea cooked oppure White beans
  • 1/2 cup
    Artichoke heart marinated oppure Fresh artichoke
  • 1/4 cup
    Kalamata olive pitted oppure Green olive
  • 2
    Green onion fresh oppure Red onion
  • 1
    Tomato ripe oppure Cherry tomato
  • 1 tsp
    Oregano dried oppure Fresh oregano
  • 1/4 cup
    Feta cheese crumbled oppure Goat cheese
  • 2 tbsp
    Olive oil extra virgin oppure Avocado oil
  • 1 tbsp
    Lemon juice freshly squeezed oppure Lime juice

Istruzioni

1

Prepare the tuna

Drain the canned tuna and place it in a mixing bowl.

Use a fork to flake the tuna for a better texture.

Ingredienti necessari per questo passaggio

tuna
2

Add chickpeas

Add the cooked chickpeas to the bowl with the tuna.

Rinse the chickpeas under cold water to remove excess salt.

Ingredienti necessari per questo passaggio

chickpea
3

Chop and add artichokes

Coarsely chop the marinated artichoke hearts and add them to the bowl.

Pat the artichoke hearts dry to avoid excess liquid in the salad.

Ingredienti necessari per questo passaggio

artichoke heart
4

Prepare and add vegetables

Slice the green onions and dice the ripe tomato, then add them to the bowl.

Use a sharp knife for precise cuts and to maintain the vegetables' freshness.

Ingredienti necessari per questo passaggio

green onion tomato
5

Add olives

Add the pitted kalamata olives to the bowl.

Slice the olives for a more even distribution in the salad.

Ingredienti necessari per questo passaggio

kalamata olive
6

Season with oregano

Sprinkle the dried oregano over the ingredients in the bowl.

Crush the oregano between your fingers to release its aroma.

Ingredienti necessari per questo passaggio

oregano
7

Add dressing

Drizzle the extra virgin olive oil and freshly squeezed lemon juice over the salad.

Mix the dressing separately for a more even flavor distribution.

Ingredienti necessari per questo passaggio

olive oil lemon juice
8

Mix the salad

Gently toss all the ingredients together until well combined.

Be gentle to avoid breaking the tuna chunks.

Ingredienti necessari per questo passaggio

tuna chickpea artichoke heart green onion tomato kalamata olive oregano olive oil lemon juice
9

Add feta cheese

Top the salad with crumbled feta cheese before serving.

Add the feta cheese just before serving to keep it fresh.

Ingredienti necessari per questo passaggio

feta cheese
10

Serve and enjoy

Serve the salad chilled or at room temperature.

Pair with a slice of crusty bread for a complete meal.

Ingredienti necessari per questo passaggio

tuna chickpea artichoke heart green onion tomato kalamata olive oregano olive oil lemon juice feta cheese

Valori nutrizionali (100g)

Calorie 150 kcal
Grassi 8 g
  • Grassi Saturi: 1.5 g
Carboidrati 10 g
Fibre 3 g
Zuccheri 1 g
Proteine 12 g

Scopri di più su questa ricetta

📝

Informazioni sulla Ricetta

Discover the Mediterranean Tuna and Chickpea Salad, a quick and healthy recipe featuring tuna, chickpeas, and fresh vegetables. Perfect for a light lunch or dinner.
💪

Perché Questa Ricetta Ti Fa Bene

This recipe is packed with protein from the tuna and chickpeas, making it a satisfying and nutritious meal. The fresh vegetables add vitamins and fiber, while the olive oil provides healthy fats.
💡

Consigli e Trucchi

For the best flavor, use high-quality olive oil and freshly squeezed lemon juice. You can also prepare the salad in advance and let it sit in the fridge for an hour to enhance the flavors.
🔄

Varianti della Ricetta

You can substitute chickpeas with white beans or add some diced cucumber for extra crunch. For a spicier kick, include a pinch of red chili flakes.
🗄️

Istruzioni di Conservazione

Store any leftovers in an airtight container in the refrigerator for up to two days. Serve chilled or at room temperature.
📚

Storia della Ricetta

Mediterranean salads have a rich history, often featuring fresh and simple ingredients like vegetables, legumes, and olive oil. This recipe draws inspiration from traditional Mediterranean flavors.
🥗

Informazioni Nutrizionali

This salad is a balanced meal, offering a good source of protein, healthy fats, and essential vitamins. It's also low in carbs, making it suitable for various dietary preferences.
🍽️

Suggerimenti di Abbinamento

Pair this salad with a slice of whole-grain bread or a side of roasted vegetables for a complete meal.

Tag

healthy quick light protein-rich

Categorie Ricette

Cucina

mediterranean greek

Tipo di Pasto

lunch dinner snack

Portata

salad

Metodi di Cottura

raw

Occasioni

everyday picnic potluck brunch

Restrizioni Alimentari

low-carb gluten-free low-sugar keto pescatarian halal vegetarian kosher

Allergeni

milk fish

Stagioni

spring summer fall all-season

Difficoltà

  • Cosa e Perché
  • Termini
  • Informativa sulla privacy
Passa all'inglese - English Passa al tedesco - Deutsch Passa all'italiano - Italiano

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