Tuna and chickpea salad

Name: Tuna and chickpea salad
Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Ingredients: 1 can light tuna in water, drained (165 g); 1 cup chickpeas, cooked and drained (164 g); 2 large eggs, soft-boiled (100 g); ½ cup carrot, grated (55 g); 2 cups baby spinach (60 g); 1 tbsp olive oil (13.5 g); Juice of ½ lemon; Salt, pepper, and dried oregano

Tuna, chickpeas, soft-boiled eggs, grated carrot, and spinach with an olive oil and lemon dressing.

355calories

31 gprotein

27 gcarbs

15 gfat

Per serving, 1 of 2. Calories and macros from USDA values for the amounts below.

Photo of a similar dish: Alesia Kozik on Pexels.

Ingredients

Light tuna in water, drained1 can · 165 g142 cal
Chickpeas, cooked and drained1 cup · 164 g269 cal
Eggs, soft-boiled2 large · 100 g143 cal
Carrot, grated½ cup · 55 g23 cal
Baby spinach2 cups · 60 g14 cal
Olive oil1 tbsp · 13.5 g119 cal
Whole recipe, 2 servings710 cal

To taste, not counted: juice of ½ lemon; salt, pepper, and dried oregano. They add a few calories at most.

Method

Lower the eggs into boiling water and cook for 6½ minutes. Cool them in cold water, peel, and halve.
Drain the tuna and flake it with a fork. Rinse and drain the chickpeas.
Whisk the oil, lemon juice, salt, pepper, and oregano in a large bowl.
Add the tuna, chickpeas, and carrot and toss to coat.
Serve over the spinach with the eggs on top.

How the calories add up

The tablespoon of oil adds 119 calories to the salad. Tuna packed in oil instead of water would add more; use its label.
Each serving has about 31 g of protein from the tuna, eggs, and chickpeas. The eggs add 143 calories to the salad.
Lemon juice and dried herbs add only a few calories and aren’t counted.

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Recipe by the Calorify team. Nutrition is calculated from USDA FoodData Central (SR Legacy) values for the amounts listed, then rounded. It is an estimate, not a lab analysis, and your ingredients and portions may differ. Times are approximate. General information, not individualized nutrition advice. Read our editorial approach.