This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
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."
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.
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
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|
|fresh ground black pepper (to taste)|
|4 Tbsp||fresh oregano (coarsely chopped)(divided)|
|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)|
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 and the remaining oregano in a large bowl.
Add the dressing and fold together. Chill.
Serving size = about 2 1/2 cups
Servings = 4
Amount Per Serving
|Calories 488||Calories from Fat 126|
|% Daily Value|
|Total Fat 14g||22%|
|Saturated Fat 2g||12%|
|Monounsaturated Fat 7g|
|Trans Fat 0g|
|Total Carbohydrates 48g||16%|
|Dietary Fiber 14g||54%|
|Vitamin A 77%||Vitamin C 241%|
|Calcium 13%||Iron 35%|
|Vitamin K 36 mcg||Potassium 1201 mg|
|Magnesium 133 mg|