Easy Mediterranean salad recipe with five main ingredients. Cucumbers, romaine lettuce cherry tomatoes, canned chickpeas, and tuna. Add to the mix sugar-free salad dressing that is tasty at the same time and you have a perfect lunch option. As it easily can make you feel full until the next meal. In this salad, there is something for everybody. Thanks to the variety of ingredients, it is full of fiber and packed with protein, its taste is zesty and the texture – crunchy.
First, when I decided to make a Mediterranean salad I had in mind one of the classic recipes with tuna but then notice a can of chickpeas. Therefore, I decide to combine chickpeas salad and tuna salad into one nutritious salad, which will be a great meal on by itself. And it turned out perfect. Tuna and chickpeas nicely complement each other, as tender chickpeas smooth the salty taste of tuna. Moreover, I will share with you a recipe for the easiest Mediterranean salad dressing with only four common ingredients (try following the method of making the dressing and keeping ingredients proportions right, as it hugely can influence its taste).
Here are my other favorite salad recipes to have for lunch:
Ingredients for Mediterranean Tuna Salad:
- 2 cans tuna steaks in brine;
- 1 can chickpeas in water;
- 250 g cherry tomatoes;
- 1 cucumber;
- 1 bunch scallion;
- 30 g fresh parsley;
- 1 romaine lettuce heart;
- 80 ml olive oil;
- 2 tsp. Dijon mustard;
- 1 lemon;
- 2 or 3 tortilla wraps.
How to make Mediterranean Chickpea Salad with Tuna at home:
- Let`s make the dressing for our salad first. Rinse lemon under running water and then zest it. However, make sure not to get to the white part as it can make our salad dressing taste bitter. You can use a lemon zester, fine grater, or a simple knife for the purpose. Then squeeze the juice out of the fruit into a bowl, add the zest and Dijon mustard. Start stirring the mixture while pouring olive oil at the same time.
- Rinse parsley under running water and chop it into small pieces. Add to the dressing. Season mixture with salt and freshly ground black pepper and stir the dressing once again.
- Before using all the vegetables, give them a good wash. I cut cherry tomatoes in half and cucumbers into 1/2-inch thick pieces. Add them to the deep bowl.
- Drain brine from the tuna and divide steak into pieces. Get rid of the water from chickpeas. Add these ingredients to the vegetables in the bowl.
- Add chopped scallion to the mix in the bowl. Pour half of the dressing and mix the salad.
- Rinse lettuce leaves under running water, pat them dry with paper towels, tear them apart with your hands, or cut them into pieces. Add the other half of the dressing to the bowl with lettuce and mix them.
- The best way to enjoy the salad is with grilled tortilla wraps.
- Make sure to combine all the ingredients just before serving them as lettuce leaves can lose their lushness. Place romaine leaves at the bottom of the serving plate; top them with a mixture of tomatoes, cucumbers, chickpeas, and tuna. Enjoy your meal!
If you loved this Mediterranean Salad recipe, I would appreciate it so much if you would share it on Pinterest or you could give the recipe a star review!
I hope that you enjoyed the recipe as much as I did. In summer, it is very hard for me to find something so delicious, light, and nutritious at the same time for lunch. I have already had this salad twice. The second time I skipped adding romaine to the mix and the salad still turned out delicious. Moreover, I could store it for one more day in the fridge to have it for the next day’s lunch. Unfortunately, with lettuce, it is impossible to meal prep (just came to mind the following idea: store chopped romaine leaves separately and add them to the mix only before serving.
You can use in the recipe not only canned chickpeas, but also boiled. I have a perfect guide on how to cook perfect Boiled Chickpeas.
Mediterranean Salad Recipe with Chickpeas and Tuna
Ingredients
- 2 cans tuna steaks in brine
- 1 can chickpeas in water
- 250 g cherry tomatoes
- 1 cucumber
- 1 bunch of scallion
- 30 g fresh parsley
- 1 romaine lettuce heart
- 80 ml olive oil
- 2 tsp. Dijon mustard
- 1 lemon
- 2 or 3 tortilla wraps
Instructions
- Let`s make the dressing for our salad first. Rinse lemon under running water and then zest it. However, make sure not to get to the white part as it can make our salad dressing taste bitter. You can use a lemon zester, fine grater, or a simple knife for the purpose. Then squeeze the juice out of the fruit into a bowl, add the zest and Dijon mustard. Start stirring the mixture while pouring olive oil at the same time.
- Rinse parsley under running water and chop it into small pieces. Add to the dressing. Season mixture with salt and freshly ground black pepper and stir the dressing once again.
- Before using all the vegetables, give them a good wash. I cut cherry tomatoes in half and cucumbers into 1/2-inch thick pieces. Add them to the deep bowl.
- Drain brine from the tuna and divide steak into pieces. Get rid of the water from chickpeas. Add these ingredients to the vegetables in the bowl.
- Add chopped scallion to the mix in the bowl. Pour half of the dressing and mix the salad.
- Rinse lettuce leaves under running water, pat them dry with paper towels, tear them apart with your hands, or cut them into pieces. Add the other half of the dressing to the bowl with lettuce and mix them.
- The best way to enjoy the salad is with grilled tortilla wraps.
- Make sure to combine all the ingredients just before serving them as lettuce leaves can lose their lushness. Place romaine leaves at the bottom of the serving plate; top them with a mixture of tomatoes, cucumbers, chickpeas, and tuna. Enjoy your meal!
Notes
If you have any questions, feel free to leave them in the comment section below.
