Description
This Chickpea Tuna Salad is a great meal prep lunch that’s high in fiber and plant-based protein. It’s perfect for pescatarians!
Prep Time: 25 min | Total Time: 25 min | Course: Lunch, Salad | Cuisine: American | Keyword: fish, meal prep, Pescatarian, salads, Sandwiches and Wraps | Servings: 4
Ingredients
1x 540 mL can chickpeasrinsed and drained
1x 170g can albacore tunadrained
¼cupplain Greek yogurt
2tablespoonmayonnaisesee note below
2tablespoonolive oil
Juice of ½ a lemon
2teaspoonsrirachaoptional for spice
1teaspoondijon mustard
¼cupfresh dillfinely chopped
1cupceleryfinely diced (about 2 stalks)
¼cuphemp seedsoptional
½cupred onionfinely diced
½teaspoonSalt
¼teaspoonBlack pepper
Instructions
- In a large bowl add chickpeas and tuna. Use a fork or potato masher to gently mash the chickpeas with the tuna, breaking up any large chunks to create an even base.
- To the bowl, add Greek yogurt, mayonnaise, olive oil, lemon juice, sriracha and dijon mustard. Mix well.
- Stir in dill, celery, hemp seeds, red onion. Season with salt and black pepper.
Serve with crackers or on a wrap, sandwich or salad.
Notes
Sriracha is optional for added spice.
Hemp seeds are a great source of plant based protein and healthy fats, however they can easily be omitted if desired.
As with all my creamy protein based salads, I like to do a mix of plain Greek yogurt and mayonnaise. This helps reduce the overall fat in the salad while also ensuring you have the same creamy texture and taste. If you prefer to do all greek yougrt or all mayonnaise, you absolutely can.
*I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don’t forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.
Nutrition
Serving: 1.5cups | Calories: 364kcal | Carbohydrates: 22g | Protein: 22g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 8g | Trans Fat: 0.01g | Cholesterol: 22mg | Sodium: 597mg | Potassium: 412mg | Fiber: 6g | Sugar: 5g | Vitamin A: 448IU | Vitamin C: 9mg | Calcium: 94mg | Iron: 4mg
