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Mediterranean Tuna Antipasto Salad Recipe

Looking for an easy Mediterranean Tuna Antipasto Salad recipe? Learn how to make Mediterranean Tuna Antipasto Salad using healthy ingredients.


Submitted by kiteflier98

Makes 4 servings



Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne. Makes 4 HUGE servings. From EatingWell

Recipe Ingredients for Mediterranean Tuna Antipasto Salad

2 cup Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds
12 oz Premium Chunk Light Tuna In Water
1 large (2-1/4 per lb, approx 3-3/4" long, 3" dia) Peppers, Sweet, Red
0.5 cup chopped Red Onion
0.5 cup Parsley
1.5 tsp Rosemary, Fresh
0.5 cup Lemon Juice, Canned Or Bottled
2 oz Extra Virgin Olive Oil
1.5 serving Non-Pareil Capers
0.13 tsp Seasoned Pepper
0.13 tsp Pepper, White
8 cup, shredded Lettuce, Cos Or Romaine

Recipe Directions for Mediterranean Tuna Antipasto Salad

  1. 15-to 19-ounces chickpeas, soaked and rinsed

  2. 2 5-to 6-ounce cans water-packed chunk light tuna, drained and flaked

  3. 1 large red bell pepper, finely diced

  4. cup finely chopped red onion

  5. cup chopped fresh parsley, divided

  6. 4 teaspoons capers, rinsed

  7. 1 1/2 teaspoons finely chopped fresh rosemary

  8. 1/2 cup lemon juice, divided

  9. 4 tablespoons extra-virgin olive oil, divided

  10. Freshly ground pepper, to taste

  11. 8 cups mixed salad greens

  12. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.

Categories

Salads

Nutrition Facts
Serving Size 430.3g
Amount Per Serving
Calories
391
Calories from Fat
150
% Daily Value*
Total Fat
16.7g
26%
Saturated Fat
2.2g
11%
Trans Fat
0.0g
Cholesterol
46mg
15%
Sodium
644mg
27%
Potassium
889mg
25%
Total Carbohydrates
33.2g
11%
Dietary Fiber
10.5g
42%
Sugars
8.7g
Protein
29.7g
Vitamin A 170% Vitamin C 165%
Calcium 11% Iron 27%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
88% confidence
A-
  Good points
  • High in dietary fiber
  • Very high in vitamin A
  • Very high in vitamin C
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