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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity."
-Voltaire

The refrigerator light goes on...

I love tuna salad and ate a lot of it while I was in medical school. I especially like tuna salads with beans and this one with garbanzos (chickpeas) is no exception. The capers, parsley, olive oil, and oregano give it a bit of a fresh Mediterranean flavor.

Garbanzo Beans

Also called Chickpeas, these are small legumes a little larger than a pea. They are beige colored and have a creamy, nutty flavor. They are nearly perfect nutritionally, being high in carbohydrate and having modest amounts of protein and low in fat. They are low in saturated fat. A staple in Mediterranean and Middle Eastern cooking, they are sold dried or canned.

2 ounces dried garbanzos = 206 calories, 3g fat, <1g sat fat, <1g mono fat, 11g protein, 34g carbohydrates, 13mg sodium, 0mg cholesterol


 

Tuna and Chickpea Salad



Servings = 4 | Serving size =about 2 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe keeps well for a couple of days in the refrigerator. Cooking time does not include chilling time.

3 6 1/2 ounce cans low sodium light tuna in water
2 15 ounce can no salt added chickpeas (drained and rinsed)
2 Tbsp olive oil
1/4 tsp salt
fresh ground black pepper (to taste)
4 Tbsp fresh oregano (coarsely chopped)
1 medium shallot (minced)
1 medium Anaheim pepper (seeded and diced)
2 medium ribs celery (diced)
12 ounces grape or cherry tomatoes
1 medium yellow or red bell pepper (diced)
4 Tbsp capers
1/4 cup fresh parsley (coarsely chopped)

Drain the water from the tuna into a blender. Add 1/2 cup chickpeas, the olive oil, salt, pepper, and 1 tablespoon of the oregano and blend until smooth.

Place the tuna, the remaining chickpeas, shallot, Anaheim pepper, celery, tomatoes, yellow pepper, capers, parsley, and the remaining oregano in a large bowl.

Add the dressing and fold together. Chill.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 489 Calories from Fat 126
  % Daily Value
Total Fat 14g 22%
    Saturated Fat 2g 12%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 53mg 18%
Sodium 495mg 21%
Total Carbohydrates 48g 16%
    Dietary Fiber 14g 55%
    Sugars 13g  
Protein 43g  
Vitamin A 83% Vitamin C 249%
Calcium 13% Iron 36%
Vitamin K 97 mcg Potassium 1222 mg
Magnesium 135 mg