You are hungry and want to treat yourself to something filling that is not so heavy on the stomach? Then this chickpea salad with tuna and onion is just right for you.
Recipes that you can prepare and then just take to the office or picnic are mega convenient. If you're looking for something like this, you'll love the chickpea salad.
I prepare it in the evening, put it in a jar over night and just put it in the next day.
Whether you're in the park, at the university or at work - pop the lid and you're ready to go.
And if you don't manage to eat it all at once, you can just keep eating it in the evening. Totally convenient. The preparation is not very time-consuming. Just chop everything, mix and you're done.
By the way, the chickpea salad with tuna is the perfect meal for those who are training and want to build muscle. You'll find plenty of high-quality protein and healthy carbohydrates. How many exactly, you can read directly in the recipe.
This tuna salad with chickpeas is
- lactose free,
- gluten free,
- prepared in the twinkling of an eye,
- perfect as a healthy lunch to go,
- very rich in nutrients and satiating,
- suitable for athletes.
Do you already know these delicious chickpea fritters with pumpkin?
Why you should treat yourself to a chickpea salad with tuna
Yes, as I said, this salad is the perfect Meal Prep recipe. If you make it a day early and refrigerate it overnight, the chickpeas really take on the dressing and the flavor of the tuna. The recipe will taste much more flavorful.
Therefore, my recommendation: always prepare it at least 12 hours before eating.
Chickpeas as salad ingredient
By the way, using chickpeas as the main ingredient in a salad pays off several times over. 100 grams of dried chickpeas already contain half of all the fiber your body needs for the day. Dietary fiber swells in the stomach, provides long-lasting satiety and stimulates digestion.
They also keep your blood sugar levels low. So you won't have cravings when you eat a chickpea salad with tuna. The legumes lower your cholesterol and are the perfect substitute for meat.
They contain especially high-quality vegetable protein, iron, potassium against high blood pressure and B vitamin for strong nerves.
In short, a food that should clearly be on your shopping list more often.
So easy you can make hummus yourself!
Tuna for extra protein
Mix the legumes with tuna. It contains little fat and calories. But it contains a lot of high-quality protein, iodine, zinc and even vitamin D. In fish you will also find valuable omega-3 fatty acids. These polyunsaturated fatty acids are among the healthiest fats.
They inhibit inflammation, protect blood vessels and strengthen the immune system. To benefit from the healthy effect, do not go for fish in oil, but tuna in its own oil. The oily version contains a lot of calories and fat.
Vegetables for the chickpea salad with tuna
To enhance the salad, add a few fresh vegetables. They also make the recipe taste fresher. Depending on how much earlier you prepare the chickpea salad with tuna, you have to weigh whether the ingredients will stay fresh for so long. For example, if you decide to use green salad, it will become mushy after a while.
Unless you use this trick:
- Put the chickpea and tuna mixture into the screw-top jar first,
- the fresh vegetables over it
- and place the green salad and sprouts on top to finish the dish.
Put the lid on, close well and the salad to go is ready.
Before eating, pour the salad into a bowl and stir everything. This keeps the vegetables crisp and the salad fresh.
Which vegetables and other ingredients are particularly good in the recipe, you can read directly after the recipe.
You can use canned chickpeas for this recipe or cook them fresh. But you have to soak them in water overnight and cook them for about 30 minutes the next day. So when it has to go fast, I just go for the can.
Chickpea salad with tuna
Ingredients
- 300 g Chickpeas
- 1 Can Tuna
- 2 Spring onions
- 5 cm Cucumber
- ½ Bell bell pepper red
- 2 Stem Parsley
- 2 EL Olive oil
- 1 EL Lemon juice
- ½ TL Ground caraway
- ½ TL Paprika powder
- 1 TL Lemon zest
- 4 Olives
Anleitung
- Drain the chickpeas and set them aside.
- Do the same with the tuna.
- Chop the spring onion, cucumber, bell bell pepper and parsley.
- Mix tuna, chickpeas and the fresh ingredients in a bowl.
- In a small bowl, mix olive oil, lemon juice, cumin and paprika. Pour it over the salad.
- At the very end, fold in the lemon zest.
- If you like, you can fold in a few lettuce leaves. Arugula and lamb's lettuce taste especially good.
Nährwerte
How you can refine the tuna chickpea salad
The recipe doesn't quite knock your socks off yet? No problem. Here come a few ingredients you can add to salad to make it even more delicious. I'm always taking different ingredients and leaving others out. This always creates a different recipe with the two main ingredients staying the same.
With these ingredients you enhance the chickpea salad with tuna
- Nuts of all kinds - such as walnuts, hazelnuts, almonds, Cashews* or pine nuts
- Garlic - Attention please use sparingly
- Fresh chilies or chili salt
- Curry powder
- Vegetables like tomatoes, cucumbers, radishes, peppers
- Dried tomatoes
- Celery or celery stalk
- Olives
- Capers
- Sour cream, yogurt or cottage cheese for those who want more protein
- Spring onions, shallots
- Arugula, lamb's lettuce, green salad
- Sprouts and seedlings
- Herbs like dill, chives, coriander, basil
Actually, anything you can find in the fridge and pantry is allowed. Just give it a try.
The best ideas for salad in a jar!
Our conclusion
A chickpea salad with tuna, onion and vegetables is the perfect meal when you need to go fast. It fills you up for a long time, is perfect to take with you and can be prepared the day before. If you're excited about it and looking for variety, you can switch up the ingredients. You can even replace the chickpeas with beans.
Good luck and enjoy it!
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