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Tuna Salad

Heart Healthy Tuna Salad Recipe

               
Tuna Salad
Tuna salad gets a tasty twist from chickpeas, cherry tomatoes and bell peppers in this gluten-free recipe. Balsamic vinegar and black pepper add a delightfully tangy edge that makes every bite a pleasure.
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Ingredients
Recipe yields 6 servings
2 cups canned packed in water tuna, drained
2 cups chickpeas, rinsed and drained
1 cup halved cherry tomatoes
1 cup shredded carrots
2 Tbsp chopped scallions
1/2 cup chopped celery
2 Tbsp chopped fresh parsley
1 tsp chopped fresh rosemary
2 red bell peppers, sliced
1/8 tsp black pepper
1/4 cup balsamic vinegar
2 Tbsp olive oil
Mixed greens, for serving
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Directions
Step 1

In a large bowl, gently toss all ingredients except the greens to combine. Refrigerate, covered with plastic wrap, for 1 hour. Serve chilled over greens.

Time: 15 minutes
Servings: 6
Calories: 216
Make this for: Gluten Free
Dietary Review:
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Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 1/2 cups
Per serving:
calories:216
total fat:6g
sat fat:1g
cholesterol:15mg
sodium:436mg
total carb:23g
fibers:5g
proteins:18g

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About This Healthy Recipe

When you’re looking to change up your traditional tuna salad so that it is packed with flavor rather than the fat of mayonnaise, you need to be a bit creative. One way to enjoy delicious and healthy tuna salad is with this recipe. It combines canned tuna with fiber-rich chickpeas along with vegetables such as shredded carrots, chopped celery, scallions, red peppers and cherry tomatoes. The mixture is then combined with a flavorful mix of olive oil, balsamic vinegar, fresh herbs and pepper for a vibrant tuna salad that’s as eye-catching as it is healthy. Unlike traditional tuna with mayo, this heart-healthy tuna salad recipe only contains 1g of saturated fat and 15mg of cholesterol. At only 216 calories per serving, it is a low-calorie meal that delivers on big taste. It’s high in protein (18g per serving) and contains no gluten so it fits into many dietary plans. This tuna salad tastes best when it is allowed to sit in the fridge for at least an hour so the flavors can come together.

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Heart Healthy Tuna Salad Recipe
Ingredients
Recipe yields 6 servings
2 cups canned packed in water tuna, drained
2 cups chickpeas, rinsed and drained
1 cup halved cherry tomatoes
1 cup shredded carrots
2 Tbsp chopped scallions
1/2 cup chopped celery
2 Tbsp chopped fresh parsley
1 tsp chopped fresh rosemary
2 red bell peppers, sliced
1/8 tsp black pepper
1/4 cup balsamic vinegar
2 Tbsp olive oil
Mixed greens, for serving
Directions
Step 1

In a large bowl, gently toss all ingredients except the greens to combine. Refrigerate, covered with plastic wrap, for 1 hour. Serve chilled over greens.

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