Tuna and Chickpea Salad with Red Onion and Parsley
A bright, protein-packed lunch salad pairing canned tuna and chickpeas with crisp red onion, fresh parsley, and lemon. The tuna makes it especially rich in selenium, an important trace mineral for thyroid nutrition.
- Prep
- 10 min
- Cook
- 0 min
- Total
- 10 min
- Servings
- 1
Ingredients
- 100gcanned tuna in water, drained (1 standard can)
- 100gcanned chickpeas, drained and rinsed
- 30gred onion, finely chopped
- 10gfresh parsley, chopped (about 3 tbsp)
- 1tbspextra virgin olive oil
- 1tbspfresh lemon juice
- 0.25tspsea salt
- 0.25tspblack pepper
Instructions
- 01
Drain the tuna and the chickpeas. Rinse the chickpeas under cold water and let them drain well in a colander.
- 02
Finely chop the red onion and the parsley.
- 03
In a medium bowl, combine the chickpeas, red onion, and parsley. Flake the tuna over the top with a fork.
- 04
Add the olive oil and lemon juice, then season with sea salt and black pepper.
- 05
Toss gently until everything is coated and evenly mixed. Taste and adjust lemon or salt as needed. Serve right away, or chill for 10 minutes for a more refreshing salad.
Nutrition (per serving)
- Calories
- 370kcal
- Protein
- 34g
- Carbs
- 22g
- Fat
- 16g
- Fiber
- 6g
- Selenium
- 82mcg
- Zinc
- 2.4mg
- Iron
- 4.2mg
- B12
- 2.2mcg
- Iodine
- 12mcg
- Sodium
- 700mg
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