Best 5 Tuna Chickpea And Beet Salad Recipes
Are you looking for a light, healthy, and refreshing salad that is packed with flavor and nutrition? Look no further than this Tuna, Chickpea, and Beet Salad. This vibrant and colorful salad is made with a combination of protein-rich tuna, fiber-packed chickpeas, earthy beets, crunchy celery, refreshing cucumber, and zesty red onion. Dressed in a tangy lemon-tahini sauce, this salad is a perfect balance of flavors and textures that will tantalize your taste buds. The addition of fresh herbs like parsley and mint adds a touch of brightness and freshness, while the sprinkle of toasted pine nuts adds a nutty crunch. This salad is not only delicious but also incredibly versatile. You can enjoy it as a light lunch or dinner, or as a side dish to grilled chicken or fish. It is also a great option for meal prep, as it holds up well in the refrigerator for several days.
Let's cook with our recipes!
CHICKPEA TUNA SALAD
An easy Chickpea Tuna Salad that's filled with bright flavor and fresh ingredients like tomatoes and bell pepper. Canned tuna has never been so delicious!
Provided by Erin Clarke / Well Plated
Categories Salad
Time 25m
Number Of Ingredients 14
Steps:
- Place the red onion in a small bowl and cover with cold water. Let sit while you prepare the rest of the salad (this preserves its flavor but takes off some of the harshness...and the continual red onion after taste).
- To a large mixing bowl, add the chickpeas, tomatoes, cucumber, onions, and bell pepper. Drain the tuna and flake into the bowl. Add the arugula.
- Prepare the dressing: In a small bowl or measuring cup, stir together the lemon juice, olive oil, garlic, salt and pepper. (You can also shake them all together in a mason jar with a tight fitting lid). Drizzle enough over the salad to moisten it, then toss to coat. Sprinkle the feta and parsley over the top, then toss lightly again. Taste and add additional salt, pepper, or dressing as desired. Enjoy!
Nutrition Facts : ServingSize 1 (of 4), about 2 cups with all dressing added, Calories 360 kcal, Carbohydrate 26 g, Protein 29 g, Fat 18 g, SaturatedFat 4 g, Cholesterol 41 mg, Fiber 7 g, Sugar 6 g
TUNA, CHICKPEA, AND BEET SALAD
This is an easy and tasty twist on tuna salad, using a vinaigrette (no mayo) and adding beets and chickpeas for a more substantial supper.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 15m
Number Of Ingredients 10
Steps:
- In a medium bowl, whisk together vinegar, mustard, and oil. Reserve 1/4 cup dressing and stir remaining into tuna; season with salt and pepper.
- Toss together romaine, spinach, beets, and chickpeas. Top with tuna and 1/4 cup dressing and serve with bread, if desired.
Nutrition Facts : Calories 425 g, Fat 21 g, Fiber 8 g, Protein 24 g, SaturatedFat 3 g
ROASTED BEET SALAD WITH CHICKPEAS AND RED ONION
Steps:
- Preheat the oven to 350 degrees F.
- Set the beets, garlic and rosemary on a large piece of aluminum foil. Drizzle with 1 tablespoon of the olive oil, sprinkle with some salt and pepper and add a splash of water. Fold the foil up into a pouch and seal the edges. Transfer to the oven and cook until the beets are easily pierced with a knife, 45 to 50 minutes. When done, remove the beets from the pouch and set them aside until cool enough to handle. With a paper towel rub the skins from the beets. Cut the peeled beets into bite-size cubes. Mince the roasted garlic.
- Combine the beets, garlic, chickpeas, red onion, pickles and lemon juice in a bowl. Season with salt and pepper, drizzle with the remaining 2 tablespoons olive oil and toss to mix. Transfer the salad to a serving platter. Sprinkle with the cotija and cilantro and serve.
TUNA AND CHICKPEA SALAD
Light and refreshing tuna salad that can be eaten as a main dish or served with pita chips as an appetizer. For meatier salad, add one more can of undrained tuna. You can also add drained, chopped artichoke hearts.
Provided by krissy g.
Categories Salad Seafood Salad Recipes Tuna Salad Recipes
Time 10m
Yield 4
Number Of Ingredients 8
Steps:
- Stir the tuna, chickpeas, olives, parsley, red onion, lemon juice, and feta cheese together in a bowl. Season with salt and pepper.
Nutrition Facts : Calories 227.1 calories, Carbohydrate 29.7 g, Cholesterol 15 mg, Fat 4.9 g, Fiber 5.9 g, Protein 17.4 g, SaturatedFat 1.6 g, Sodium 700.8 mg, Sugar 0.9 g
TUNA, CHICKPEAS AND BROCCOLI SALAD
This recipe is inspired by a common Italian combination, tuna and beans. It's a salad that keeps well in the refrigerator and one that's great to have on hand during the week. The broccoli will not retain its pretty green color once in contact with the acid in the dressing, so for best results keep the broccoli separate, along with a tablespoon of the dressing. Just before you want to eat, toss in the broccoli and extra dressing; or eat the broccoli separately with the dressing.
Provided by Martha Rose Shulman
Time 10m
Yield 2 1/2 servings.
Number Of Ingredients 13
Steps:
- In a medium bowl, mix together the tuna, chickpeas, celery, bell pepper, parsley and chives. Keep the broccoli separate.
- In a small bowl or measuring cup, mix together the lemon juice, vinegar, salt, and Dijon mustard. Whisk in the olive oil and yogurt, and toss with the tuna and chickpea mixture. Refrigerate in a bowl or in containers until ready to take to work or eat. Add the broccoli just before serving.
Nutrition Facts : @context http, Calories 324, UnsaturatedFat 6 grams, Carbohydrate 28 grams, Fat 10 grams, Fiber 8 grams, Protein 34 grams, SaturatedFat 1 gram, Sodium 824 milligrams, Sugar 8 grams, TransFat 0 grams
Tips:
- Choose the right tuna: Opt for tuna packed in water or olive oil for a healthier option. If using canned tuna, drain and flake it before adding it to the salad.
- Prepare the chickpeas in advance: If using dried chickpeas, soak them overnight and then cook them according to package instructions. Canned chickpeas can be used as a quick and convenient alternative.
- Roast the beets: Roasting the beets intensifies their natural sweetness and flavor. You can roast them whole or cut them into wedges. To roast the beets, preheat the oven to 400°F (200°C) and toss the beets with olive oil, salt, and pepper. Roast for 45-60 minutes, or until tender.
- Make the dressing ahead of time: The dressing can be made up to 3 days in advance and stored in the refrigerator. This makes it easy to assemble the salad when you're ready to serve it.
- Add your favorite toppings: Feel free to add other ingredients to your salad, such as chopped nuts, seeds, or crumbled cheese. You can also add a squeeze of lemon juice or a drizzle of balsamic vinegar for extra flavor.
Conclusion:
This tuna, chickpea, and beet salad is a delicious and healthy meal that is perfect for lunch or dinner. It is packed with protein, fiber, and vitamins, and it is also low in calories and fat. The salad is also easy to make and can be tailored to your own taste preferences. So next time you are looking for a quick and easy meal, give this tuna, chickpea, and beet salad a try!
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