Best 7 Tuna Garbanzo Bean Salad Recipes
**Tuna Garbanzo Bean Salad: A Satisfying and Versatile Summer Dish**
As the summer sun shines brightly, it's time to embrace light and refreshing meals that nourish our bodies and tantalize our taste buds. Among the many delectable summer salads, tuna garbanzo bean salad stands out as a culinary delight that combines protein-packed tuna, hearty garbanzo beans, and an array of crisp vegetables in a tangy dressing. This versatile dish can be enjoyed as a main course or a delightful side, making it perfect for picnics, potlucks, or backyard barbecues. With its vibrant colors and satisfying crunch, tuna garbanzo bean salad is a feast for both the eyes and the palate. Join us on a culinary adventure as we delve into the world of this summer staple, exploring variations and tips to make the most of this refreshing and nutritious dish.
This article offers a comprehensive guide to tuna garbanzo bean salad, providing three unique recipes that cater to diverse tastes and preferences. The Classic Tuna Garbanzo Bean Salad recipe forms the foundation of this culinary journey, featuring a harmonious blend of tuna, garbanzo beans, celery, onion, and a tangy dressing made with mayonnaise, lemon juice, and Dijon mustard. For those seeking a lighter version, the Mediterranean Tuna Garbanzo Bean Salad incorporates fresh herbs such as parsley, mint, and oregano, along with a zesty lemon-tahini dressing, creating a flavorful and healthy option. Last but not least, the Spicy Tuna Garbanzo Bean Salad adds a touch of heat with the inclusion of chili powder, cayenne pepper, and a spicy dressing, sure to satisfy those who enjoy a bold and fiery twist.
MOCK TUNA SALAD
Steps:
- In a medium bowl, combine garbanzo beans, mayonnaise, mustard, relish, chopped green onions, salt and pepper. Mix well.
Nutrition Facts : Calories 219.6 calories, Carbohydrate 32.7 g, Cholesterol 2.6 mg, Fat 7.2 g, Fiber 6.2 g, Protein 7 g, SaturatedFat 1 g, Sodium 506.6 mg, Sugar 1.3 g
QUICK AND SIMPLE TUNA AND GARBANZO SALAD
I found this recipe on a can of "Bush's" garbanzo beans. This is one of my favorite lunches now. Tossed on top of some lettuce or stuffed into a pita. Let me kow if you try any successful variations.
Provided by Kanzeda
Categories Lunch/Snacks
Time 15m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Combine all ingredients in a bowl.
- For best results let it marinate at least one hour before serving.
- See I said it was simple.
Nutrition Facts : Calories 374.3, Fat 5.8, SaturatedFat 1.1, Cholesterol 24.2, Sodium 861.5, Carbohydrate 54, Fiber 10.8, Sugar 1.5, Protein 26.6
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
WHITE BEAN TUNA SALAD
Provided by Giada De Laurentiis
Categories main-dish
Time 10m
Yield 4 servings
Number Of Ingredients 9
Steps:
- In a large bowl, add the tuna, reserving the olive oil in a separate small bowl. Break tuna into bite-size pieces with a large fork. Add the beans and capers. Into the bowl of olive oil, add the red wine vinegar. You should have 1 part vinegar to 2 parts oil - add more extra-virgin olive oil if necessary. Season with salt and pepper. Pour dressing on the tuna, bean and caper mixture and allow the flavors to infuse while slicing the vegetables. Add the onion and tomatoes to tuna mixture and toss gently.
- Place the arugula on large decorative platter and top with tuna mixture. Tear fresh basil leaves over the top and serve immediately.
TUNA GARBANZO BEAN SALAD
Make and share this Tuna Garbanzo Bean Salad recipe from Food.com.
Provided by KelBel
Categories Tuna
Time 10m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- In a large bowl, combine salad ingredients.
- In a small bowl, combine dressing ingredients.
- Pour dressing over salad. Serve at room temperature or chilled.
TUNA AND GARBANZO BEAN SALAD
This refreshing tuna salad is great for those mayo hating friends and family. Not a dot of mayo in sight.
Provided by dawnie2u
Categories Tuna
Time 20m
Yield 6 serving(s)
Number Of Ingredients 12
Steps:
- In a large bowl, whisk lemon juice, minced garlic, Italian seasoning and the olive oil together.
- Carefully add the tuna, garbanzo beans, red bell pepper, olives, celery, parsley, and capers.
- Mix together gently and refrigerate until ready to serve.
Nutrition Facts : Calories 447.3, Fat 22.1, SaturatedFat 3.2, Cholesterol 36.8, Sodium 1047.1, Carbohydrate 25.3, Fiber 5.6, Sugar 1.4, Protein 36.7
TUNA AND BEAN SALAD
This is a mainstay in my house, something you can always throw together for an easy light meal. The authentic version would call for tuna packed in olive oil, but I actually prefer water-packed tuna. The salad packs a lot of protein, not just from the beans, but also from the tuna, which is also an excellent source of Omega-3 fatty acids.
Provided by Martha Rose Shulman
Time 15m
Yield Serves 2 as a main dish, 4 as a starter
Number Of Ingredients 12
Steps:
- Place the onion in a bowl and add 1 teaspoon of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels.
- In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
- In a small bowl or measuring cup, mix together the remaining vinegar, salt to taste, freshly ground pepper, garlic, and Dijon mustard. Whisk in the olive oil and the yogurt. Toss with the tuna and beans and serve, garnishing each plate with cucumber slices.
Nutrition Facts : @context http, Calories 541, UnsaturatedFat 18 grams, Carbohydrate 53 grams, Fat 22 grams, Fiber 12 grams, Protein 35 grams, SaturatedFat 3 grams, Sodium 946 milligrams, Sugar 4 grams, TransFat 0 grams
Tips for Making Tuna Garbanzo Bean Salad:
- Use high-quality canned tuna: Opt for tuna that is packed in olive oil or water, and avoid tuna that is packed in vegetable oil.
- Rinse the garbanzo beans: This will help to remove any excess starch and make the salad lighter.
- Chop the vegetables evenly: This will help to ensure that they cook evenly.
- Use a light dressing: A simple vinaigrette or lemon-tahini dressing is a good choice. Avoid using heavy dressings, as they can overpower the other flavors in the salad.
- Serve the salad chilled: This will help to keep the salad refreshing and crisp.
Conclusion:
Tuna garbanzo bean salad is a healthy, delicious, and easy-to-make salad that is perfect for a light lunch or dinner. It is packed with protein, fiber, and healthy fats, and it is also a good source of vitamins and minerals. The salad is also very versatile, and it can be customized to your own liking. So next time you are looking for a healthy and satisfying salad, give tuna garbanzo bean salad a try!
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