Recipes
Lunch

Tuna and chickpea salad with pita

A no-cook salad of tuna, chickpeas and crisp vegetables in a lemon-mustard dressing, served with a warm whole wheat pita.

Tuna and chickpea salad with pita

Quick Budget Mediterranean High protein

Prep
10 min
Cooking
2 min

Per serving

1,207 kcal

Protein
80 g
Carbs
147 g
Fat
39 g
Fibre
28 g

Amounts are scaled to your plan (×2).

In these plans

Ingredients

6 servings

Check every ingredient for allergies and intolerances, and read product labels. Health and safety

  • Canned light tuna in water, drained, drained 1.4 kg
  • Canned chickpeas, drained, rinsed 1.4 kg
  • Cucumber, diced 960 g
  • Tomatoes, diced 960 g ≈ 5 ¼ cups
  • Onion, red onion, finely chopped 240 g ≈ 1 ½ cups
  • Fresh parsley, chopped 120 g ≈ 2 cups
  • Olive oil ¾ cup 160 g
  • Lemon juice 1 cup 240 g
  • Mustard, Dijon 4 tbsp 60 g
  • Whole wheat pita 12 pitas 770 g
  • Salt 2 tsp 10 g
  • Black pepper 2 ½ tsp

Steps

  1. In a bowl, whisk the oil, lemon juice, mustard, salt and pepper.
  2. Add the chickpeas and red onion, toss, and let sit 5 minutes so the onion mellows.
  3. Flake in the tuna with a fork, add the cucumber, tomato and parsley, and toss gently.
  4. Warm the pita in a toaster or dry skillet for 1–2 minutes, cut it into wedges and serve with the salad.

Tip: Pack the pita separately so it doesn't go soggy; the salad keeps 2 days in the fridge.

No pork or alcohol. Choose halal meat if you eat halal. Nutrition is worked out from USDA FoodData Central values and is an estimate.

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