Insalata di Tonno e Ceci (Tuna and Chickpea Salad)

When it comes to easy, nutritious meals, Insalata di Tonno e Ceci stands out as a fantastic option. This refreshing Italian salad combines the protein-packed goodness of tuna and chickpeas, tossed with fresh vegetables and a zesty dressing. From my own personal experience, this dish is perfect for a quick lunch or dinner and can even be a delightful addition to a picnic spread. The best part? It’s simple to make and requires no cooking beyond preparing the ingredients. So, let me show you how I make this delicious salad.

Notes on What to Expect

Expect a light yet satisfying dish that bursts with flavors and textures. The combination of the creamy chickpeas, tender tuna, and crunchy vegetables makes for a delightful eating experience.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 0 minutes (no cooking required)
• Time to Stand: 10 minutes (optional, to allow flavors to meld)
• Total Time: 25 minutes
• Ease of Cooking: Easy
• Servings: 4
• Calories: Approximately 320 per serving
• Cost of Ingredients: Approximately $10
• Cuisine: Italian
• Course: Salad

Equipment Needed

• Large mixing bowl
• Knife and cutting board
• Measuring spoons
• Can opener (if using canned tuna)
• Serving spoon
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Ingredients

• For the Salad:
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (5 oz) tuna in olive oil or water, drained
  • 1 cup cherry tomatoes, halved
  • 1 small red onion, finely chopped
  • 1 cucumber, diced
  • 1/2 cup fresh parsley, chopped
  • 1/4 cup black olives (optional)
• For the Dressing:
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar or lemon juice
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
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Method

1. Prepare the Ingredients:
   • Start by draining and rinsing the chickpeas. This helps remove excess sodium and improves the salad’s texture.
   • Open the can of tuna and drain the oil or water, then flake the tuna into large pieces with a fork.
   • Halve the cherry tomatoes, chop the red onion and cucumber, and finely chop the parsley.
2. Combine the Salad Ingredients:
   • In a large mixing bowl, combine the chickpeas, tuna, cherry tomatoes, red onion, cucumber, parsley, and olives (if using). Gently toss to mix the ingredients without breaking up the tuna too much.
3. Make the Dressing:
   • In a small bowl, whisk together the olive oil, red wine vinegar (or lemon juice), Dijon mustard, salt, and pepper until well combined.
4. Dress the Salad:
   • Pour the dressing over the salad and gently toss to coat all the ingredients evenly. Let the salad sit for about 10 minutes before serving to allow the flavors to meld.
5. Serve:
   • Taste and adjust the seasoning if necessary. Serve the salad chilled or at room temperature. It pairs wonderfully with crusty bread or as a filling lunch on its own.

Variations

• Vegetarian Option: Substitute tuna with diced avocado or additional chickpeas for a plant-based version.
• Add Some Heat: For a spicy kick, add diced jalapeños or red pepper flakes.
• Other Vegetables: Feel free to include bell peppers, radishes, or spinach for added texture and nutrition.
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Tips and Substitutions

• Canned vs. Fresh: While canned ingredients are convenient, you can use cooked chickpeas and fresh grilled tuna for a more gourmet touch.
• Storage: This salad keeps well in the refrigerator for up to two days. The flavors will intensify, making it even more delicious the next day!
• Gluten-Free: This recipe is naturally gluten-free, but always check the labels on any canned goods.

Nutritional Information Per Serving

• Calories: 320
• Protein: 22g
• Fat: 16g
• Carbohydrates: 28g
• Fiber: 8g
• Sugar: 3g
• Sodium: 600mg

I hope this guide has made making Insalata di Tonno e Ceci seem a little less daunting! Have you tried it before? Please, be honest, and let me know in the comments below. I like to hear feedback from a real person like you, so please, leave your honest comment! Enjoy your culinary journey!