Chickpea and Tuna Protein Salad.
Legumes are an important source of energy, useful for both adults and children.
With the arrival of the warm season, we all need to eat even healthier and lighter than usual.
We don’t feel like spending much time at the stove, and coming back from the beach to find this beautiful dish is tantalizing to everyone.
You can use either dry chickpeas that you will soak and cook, or canned chickpeas.
For the weight and calorie calculation, I based it on raw chickpeas, but if you want to opt for canned ones, remember that 50 grams of dry chickpeas are approximately equivalent to 150 grams of drained canned chickpeas.

Think for yourself;

Cost: Very cheap
Rest time: 30 Minutes
Preparation time: 12 Hours
Portions: 6
Cooking methods: Boiling
Cuisine: Italian
Seasonality: All seasons

298.19 Kcal

calories per serving

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Energy 298.19 (Kcal)
Carbohydrates 31.07 (g) of which sugars 7.60 (g)
Proteins 19.27 (g)
Fat 10.23 (g) of which saturated 1.51 (g)of which unsaturated 4.23 (g)
Fibers 8.51 (g)
Sodium 2,071.43 (mg)

Indicative values for a portion of 300 g processed in an automated way starting from the nutritional information available on the CREA^* and FoodData Central^** databases. It is not food and / or nutritional advice.

^* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ^** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov

Ingredients

Let’s go shopping

1 1/2 cups dried chickpeas
5 oz tuna in oil (weighed when drained)
1 1/2 cups cherry tomatoes
1/4 cup Tropea red onion
1 medium zucchini
2/3 cup carrots
10 leaves basil
to taste salt
to taste extra virgin olive oil

Tools

Here’s what we need to make the

Pressure cooker
Bowl
Small bowl
Colander
Cutting board
Knife

Preparing the Chickpea and Tuna Protein Salad

If you use dried chickpeas, this is the starting preparation.

Weigh the chickpeas, rinse them under running water, then transfer them to the pressure cooker.
Fill the pot with water up to double the height of the chickpeas, cover, and let soak overnight, or at least 12 hours.
After the time has passed, turn on the heat under the pot. I have the Aeternum for years now and it’s always useful.
It cooks the chickpeas in just 20 minutes from the whistle.
After 20 minutes, release the valve and, drain the chickpeas but you can, if you want, save the cooking liquid for a vegetable broth, for example.
From here on you can continue in the same way whether you opted for dried chickpeas or those using canned ones.
Using this mandoline will make your work easier, I’ve been using it for years and it’s great
Wash and trim the zucchinis, then use the mandoline to make small squares as shown in the photo.
Cut the cherry tomatoes into quarters, and detach the basil leaves from the stem.
Peel the carrots with a peeler, and make thin ribbons.
Now open the tuna cans and let them drain.
At this point, all that’s left is to combine all the ingredients in a large enough bowl.
Season the salad with salt, EVO oil, and oregano. Mix and serve cold.
Here’s the Chickpea and Tuna Protein Salad. A fresh, nutritious dish ideal for the whole family.