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!
- 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
- 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
Equipment and tools
- Mixing spoon
- tin opener
- cutting machine
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:
Rich in vitamins
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.
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.
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.
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.