Mediterranean Tuna Salad Recipe
- 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
- 3 celery ribs, chopped
- 1 small sweet red pepper, chopped
- 4 green onions, chopped
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 2 tablespoons spicy brown mustard
- 1/2 teaspoon dried basil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 cans (5 ounces each) albacore white tuna in water
- 4 cups shredded lettuce
- 1/2 cup crumbled feta or blue cheese, optional
- 1. In a large bowl, combine the beans, celery, red pepper and green onions. In a small bowl, whisk the oil, vinegar, mustard, basil, salt and pepper. Pour over bean mixture; toss to coat. Gently stir in tuna.
- 2. Serve over lettuce. Sprinkle with cheese if desired. Yield: 4 servings.
1-1/2 cups tuna salad with 1 cup shredded lettuce (calculated without cheese) equals 282 calories, 11 g fat (2 g saturated fat), 30 mg cholesterol, 682 mg sodium, 23 g carbohydrate, 6 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Reviews for Mediterranean Tuna Salad
"Nice choice for dinner on a hot summer night."
"Delicious...Made this morning to take to work. The difference was I threw in the lettuce. Instead of serving it over lettuce. I used black beans & I used 2 cans of Tuna fish . Very flavorful, Loved that there is a recipe out their that doesn't call for mayo. If one eats MORE Mediiterranean food they would be a lot healthier! Yummo"
"This is a really tasty, versatile salad (I was surprised!). I prepare it w/out feta; if I serve it as a salad, I add the feta then. Otherwise, I mash the chickpeas and add a bit of mayonnaise to make a spread for sandwiches and crackers."
"Delicious! I added a small finely chopped jalepeno pepper (without seeds) and used fresh basil."
"Awesome, healthier alternative to traditional tuna salad. Only changes I made omitting the cheese and substituted roasted red peppers for the red pepper since I was out of peppers. Definitely make again."
"Made this exactly as written, and tried it with and without the blue cheese. Either way, I did not care for the balsamic vinegar in the dressing."
"This was absolutely delicious. With one non-meat eating daughter and a carnivorous husband, it is difficult to find recipes the whole family can enjoy. This fit the bill perfectly. We followed the recipe exactly (except for substituting dijon mustard for spicy brown), but I can think of many possibilities for adapting it in the future ... adding olives, or capers, or maybe some chopped hard boiled eggs, etc. Thank you, Renee Nash! Much appreciated."
"Excellent! My daughter and I loved it and we are making it again. So tasty and healthy, too."
"This was really great!! Instead of dried basil, I tossed in about a 1/3 cup of fresh basil, torn up. My husband loved it, and it fits in with our diet!"
"wonderful and full of flavor"
"This was a great, no-guilt recipe! I prepared the recipe almost exactly as listed (one exception - I used dijon mustard in place of spicy brown), using romaine lettuce, and my husband and I split the recipe, making for a very filling, healthy dinner. I will definitely make this again. The dressing was delicious."
"Not a big fan of tuna but wow this recipe was really yummy. Makes a great main meal and went well in whole wheat pita bread"
"I followed the recipe as is and found it delicious. The dressing was just the right flavor. I suspect tuna and chickpeas could be substituted with chicken and say black beans."
Light-Bodied White Wine
Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.