Looking for a quick and tasty salad? Then you’ll love this flavor combination in our spicy tuna, zucchini and chickpea salad. Made with canned tuna, tender zucchini, and healthy chickpeas, this dish is the epitome of comfort. The dressing with capers, chili and garlic provides a tempting kick. Whether as a main course or a side dish, this salad is both filling and nutritious. Perfect for busy days when you want a healthy meal without sacrificing taste. Try it and discover a new favorite!
Ingredients
1 lemon, zested and juiced
15g parsley, finely chopped
10 g basil, finely chopped
2 garlic cloves, crushed
1 tbsp capers, rinsed and finely chopped
1 red chili pepper (deseeded if you prefer less heat), finely chopped
160g can of tuna in olive oil
2 zucchini, cut into thin slices
2 x 400g cans of chickpeas, drained and rinsed
Preparation steps
Place lemon zest and juice in a bowl
Mix with parsley, basil, garlic, capers, chili and some spices
Strain the oil from the tuna can (approx. 2 tbsp)
Mix in the zucchini
Stir well so the dressing is completely coated
Set aside for 15 minutes to soften
Stir in the chickpeas
Mix to combine everything
Flakes in tuna
Throw again
Serve immediately
Nutritional Information
kcal
fat
saturates
carbohydrates
Sugar
fiber
protein
Salt
266
11g
1g
20g
0g
8g
17g
0.4g
Equipment and tools
Knife
dulcimer
Bowl
Mixing spoon
tin opener
Sieve
cutting machine
Allergen information
This recipe may contain the following allergens:
Fish (tuna)
Storage and leftovers
If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days.
Be sure to consume the salad within the recommended time to ensure freshness.
Health Benefits of Spicy Tuna, Zucchini and Chickpea Salad
The spicy tuna, zucchini and chickpea salad is not only a delicious and aromatic dish, but also offers numerous health benefits. The combination of ingredients provides a well-rounded nutrient profile that can contribute to your overall well-being:
The addition of lemon zest and juice in this salad provides a boost of natural vitamin C. Known for its antioxidant properties, vitamin C plays a crucial role in boosting the immune system, promoting skin health and supporting wound healing.
Parsley and basil are both nutrient-dense herbs that are not only used for flavor but also provide important vitamins such as vitamin K, vitamin A and vitamin C. Vitamin K is important for blood clotting and maintaining healthy bones.
Heart-healthy Omega-3
Tuna is an excellent source of omega-3 fatty acids, especially when marinated in olive oil. Omega-3 fatty acids are associated with various health benefits, including reducing inflammation, improving heart health, and supporting brain function.
Consuming omega-3 fatty acids can help lower triglyceride levels, lower blood pressure and prevent blood clots from forming, thereby reducing the risk of heart disease.
Plenty of fiber
Zucchini, also called zucchini, and chickpeas are both high in fiber. Fiber is essential for maintaining a healthy digestive system and promoting regular bowel movements.
A diet high in fiber can help prevent constipation, control blood sugar levels, lower cholesterol and help control weight.
Antioxidant power
Garlic has strong antioxidant properties due to its sulfur compounds. Antioxidants help fight free radicals in the body, which can cause cell damage and lead to chronic diseases such as cancer.
Capers, a common spice found in Mediterranean cuisine, are also rich in antioxidants that may help protect against certain cancers and reduce inflammation.
Boosting metabolism
Red chili peppers contain an active ingredient called capsaicin, which gives them a spicy kick. Capsaicin is associated with boosting metabolism, increasing fat burning, and reducing appetite.
In addition, capsaicin can potentially provide pain relief and help relieve certain inflammatory conditions.
Overall, the spicy tuna, zucchini and chickpea salad offers a number of health benefits thanks to its nutrient-rich ingredients. It is a satisfying option that not only satisfies your taste buds but also contributes to your overall well-being.
At Cafe Gray Deluxe, the Cooking Team's dedication to culinary excellence is at the heart of every recipe we share. With a shared commitment to quality and innovation, we invite you to savor the creations of this remarkable team, one recipe at a time.
