American · lunch, dinner
Protein-Packed Tuna and Chickpea Salad
Video by Clean & Delicious on YouTube · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Nut-free
Contains: Fish, Milk. Check labels on stock, sauces and spice mixes.
Tuna, chickpeas and Greek yoghurt give each serve about 23 g of protein and 5 g of fibre for around 210 kcal, with yoghurt instead of mayonnaise keeping it light. No cooking needed.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Drain and rinse the chickpeas, tip them into a large bowl and roughly mash with a fork or potato masher so some break down and some stay whole. 0:50
- Drain the tuna well and add it to the bowl with the Greek yoghurt. 1:29
- Add the diced red onion and celery, chopped capers, lemon zest and fresh dill or parsley, then season with a pinch of salt and pepper. 2:26
- Toss gently until creamy and well mixed. Serve on wholegrain bread, over salad greens, in lettuce cups or with crackers and raw veg. 3:38
Tip. Serves 4 (her written recipe). Keeps up to 4 days in the fridge, so it's ideal for packed lunches. She picks skipjack tuna for its lower mercury.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 32%
- Protein 49%
- Fat 19%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Selenium High82%
45 µg a serve, mostly from tuna (87%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High70%
1.7 µg a serve, mostly from tuna (84%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Folate High31%
123 µg a serve, mostly from chickpeas (84%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High20%
0.3 mg a serve, mostly from tuna (58%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source16%
2.8 mg a serve, mostly from chickpeas (61%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source15%
1.6 mg a serve, mostly from chickpeas (56%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium Source13%
54 mg a serve, mostly from chickpeas (54%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 Source12%
0.2 g a serve, mostly from tuna (83%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 7
Potassium9%
440 mg a serve, mostly from chickpeas (39%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium7%
90 mg a serve, mostly from greek yoghurt (43%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin K6%
7.7 µg a serve, mostly from celery (57%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C5%
4.8 mg a serve, mostly from fresh dill or parsley (35%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D5%
1 µg a serve, mostly from tuna (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin A4%
35 µg a serve, mostly from greek yoghurt (40%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E3%
0.5 mg a serve, mostly from chickpeas (42%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Clean & Delicious; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.