Quantcast

Tuna Salad with Chickpeas - Quick Recipe

Foodie Version of this Recipe

This Tuna Salad with Chickpeas is full of flavor and crunch. It is made lighter by mixing fat-free plain yogurt and light mayonnaise - you’ll be surprised that you can’t taste the difference.

Prep Time: 10 minutes

Nutritional Facts

Serving Size: 1/2 cup

  • Calories 125
  • Carbohydrates 10 g
  • Protein 15 g
  • Fat 3 g
  • Saturated Fat 0.5 g
  • Dietary Fiber 3 g
  • Cholesterol 25 mg
  • Sodium 335 mg

This Recipe Serves 7

Ingredients

3 Tbsp fat-free plain yogurt
¼ cup light mayonnaise
1/2 lemon, juiced
1/2 large red pepper, diced
2 medium celery stalks, diced
¼ cup onion, finely diced
1 cup canned garbanzo (chickpeas) beans, rinsed and drained
2 6.4-ounce flavor fresh chunk tuna pouches, in water
¼ tsp ground black pepper

Instructions

  1. In a small bowl, whisk together yogurt, mayonnaise and lemon juice.
  2. In a medium bowl, combine remaining ingredients. Pour mayonnaise mixture over tuna and mix well.
  3. Serve tuna salad on your whole-choice of lettuce, whole-wheat bread or crackers.

MAKE IT GLUTEN-FREE: Verify that the canned beans, tuna, yogurt and mayonnaise that you are using are gluten-free and this dish can be gluten-free.

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

A Low-Cost Meal Plan

See how you can eat healthfully for less than $7 a day!

See Meal Plan