Chickpea salad with tuna and vegetables

Chickpea Salad with Tuna and Vegetables – Love is a Salad

Preparation time: 15 minutes
Total time: 15 minutes
Number of servings: 4

Salad is much more than just a simple combination of ingredients. It is an explosion of colors, textures, and flavors that can transform an ordinary meal into an unforgettable culinary experience. This chickpea salad with tuna and vegetables is not only delicious but also packed with nutrients, providing you with a boost of vitamins and energy. Whether you enjoy it on its own or as a side dish, it is an excellent choice for a healthy lifestyle.

Necessary ingredients:

- 500 g cooked chickpeas (or canned)
- 3 medium ripe and flavorful tomatoes
- 100 g pitted olives, preferably green or black
- 4 roasted red bell peppers
- 1 large sweet carrot
- 1 can of tuna in oil (about 200 g)
- 1 bunch of fresh parsley
- 4 tablespoons of extra virgin olive oil
- 2 cloves of garlic
- 1 teaspoon of Dijon mustard
- 2 red onions
- Salt and pepper to taste
- Juice of 1 lemon

A bit of history:

Salads have been part of human gastronomy for millennia, made from a variety of ingredients, from raw vegetables to grains. This specific recipe for chickpea salad with tuna and vegetables combines influences from various culinary traditions, based on chickpeas, an essential ingredient in the Mediterranean diet. Tuna, on the other hand, adds a note of flavor and protein, making this salad an ideal choice for quick lunches or light dinners.

Preparation – Step-by-step guide:

1. Preparing the ingredients:
- If using canned chickpeas, rinse them well under cold running water to remove excess salt and preservatives. If you have freshly cooked chickpeas, make sure they are well drained and cooled.
- Slice the tomatoes thinly, and cut the red onion into fine rings. To reduce the intensity of the flavor, drizzle the onion rings with a little lemon juice and set aside.
- Slice the olives, and peel the roasted peppers (if you have them frozen, you can use them directly). Wash them well and cut them into strips.
- Grate the carrot on a large grater and chop the fresh parsley finely.

2. Assembling the salad:
- In a large bowl, combine the chickpeas, tomatoes, olives, roasted peppers, grated carrot, drained tuna (you can save a little oil for the dressing), and red onion.
- Gently mix to avoid crushing the delicate ingredients.

3. Preparing the dressing:
- In a small bowl, combine the mustard, crushed garlic, olive oil, and lemon juice. Mix well until the dressing is smooth. You can adjust the taste with salt and pepper to your liking.

4. Finalizing the salad:
- Pour the dressing over the salad and gently mix to coat all the ingredients. Season with salt and pepper to taste.
- Sprinkle the chopped parsley on top for an extra touch of freshness and flavor.

5. Serving:
- The salad is delicious right away, but you can let it sit in the refrigerator for about 30 minutes for the flavors to meld better. It can be served as is, as a side dish to grilled meats, or alongside warm focaccia.

Useful tips:

- Vegan option: If you want a completely vegan salad, you can omit the tuna or replace it with marinated tofu cubes.
- Additions: You can also add other vegetables, such as cucumbers or avocado, for extra texture and flavor.
- Alternative dressing: Instead of mustard, you can experiment with Greek yogurt or tahini for a creamy touch.

Nutritional benefits:

This chickpea salad with tuna and vegetables is rich in protein, fiber, and antioxidants, making it an excellent choice for a balanced diet. Chickpeas and tuna provide quality protein, while the vegetables bring essential vitamins and minerals that the body needs. Extra virgin olive oil contributes healthy fats beneficial for the heart.

Frequently asked questions:

1. Can I use canned chickpeas?
- Yes, canned chickpeas are a convenient and quick option. Just make sure to rinse them well before use.

2. Can I prepare the salad a day in advance?
- It is recommended to prepare it a few hours in advance to let the flavors develop, but don’t let it sit too long, as the vegetables may become soft.

3. What can I pair the salad with?
- The chickpea salad with tuna pairs excellently with grilled steak, fish, or can be served as part of a Mediterranean platter.

Personal note:

This salad is one of my favorite recipes, which I often prepare on hot summer days. It is nourishing, easy to make, and, most importantly, I love sharing it with my loved ones. Whether you serve it at a family meal or take it with you to the office, this salad will always bring a smile to the faces of those who taste it.

I hope this recipe inspires you to try your culinary skills and bring a touch of love to every plate! Enjoy your meal!