Packed with protein and other nutrients, Tuna and Chickpea Salad is a light, delicious, and healthy option for snack and lunch.
I don't if it's the heat, lack of motivation to cook, or just other things taking over my life currently but I have not cooked a proper meal + grocery shopped in over a month. I have been eating out a lot or eating few of my favorites on repeat. I am talking parfait, pizza, and a variation of chickpea salad (lunch-box friendly // smashed chickpea and avocado salad). The recipe I am today sharing today is very flexible recipe, a spin off of chickpea salad with canned tuna, yogurt, and lots of dill. If you are not in the mood to cook and want to eat wholesome + easy that can be eaten by itself, with a slice of toast, over salad, with crackers or whatever other creative ways you want, Tuna & Chickpea Salad is for you.
I have a love hate thing with canned tuna probably because I overate them in the past. Tuna is a pretty solid source of omega-3 fatty acids (an essential fatty acid that we need via diet as our body can't make it), lean protein, and other nutrients such as B-vitamins, potassium, and iron.
Canned tuna is relatively inexpensive & nutritious, there is a concern + controversy about mercury poisoning. Mercury is a naturally occurring environmental toxin that is released into the air through industrial pollution. It builds up in water and is absorbed by nearly all fish and shellfish. Mercury levels in the fish depend on what they eat, how long they tend to live, and where they are in the underwater food chain (larger fish typically have higher mercury level).
Canned tuna typically comes in 2 types : Albacore (white) tuna and light tuna. Albacore is larger in size compared to light tuna which is why it contains up to three times more mercury. There are guidelines from EPA suggesting that it is safe to eat up to twelve ounces of light tuna (or any fish low in mercury) a week or six ounces of white tuna a week. Since mercury is a neurotoxin, it is recommended that woman who are pregnant or may become pregnant – as well as breastfeeding mothers and parents of young children pay extra attention when it comes to fish. Here is a pretty handy Q & A on choosing and eating fish.
On that note, I hope you will make Tuna & Chickpea Salad very soon. It’s pretty flexible when it comes to ingredients like mayo vs. yogurt, herbs and seasonings. You can also adjust the ratio of tuna and chickpea according to your preference.
Tuna & Chickpea Salad
- 2-5 oz. can light tuna in water (drain the water)
- 2-15.5 oz can low sodium chickpeas (drain the liquid and rinse)
- ½ cup non-fat plain yogurt (add more if desired)
- ¼ teaspoon turmeric
- ½ teaspoon dill
- 1 large lemon, squeezed
- salt, pepper to taste
- In a large bowl, combine all the ingredients until mixed well.
- Taste and adjust seasoning as needed.
If you are into cold salads, you should perhaps check out: