Chickpea Salad with Tuna and Arugula.
A complete dish perfect for a beach lunch or to take to work, nutritious yet light, combining land and sea ingredients in a truly healthy blend.

Thought for you:

Difficulty: Very Easy
Cost: Economical
Preparation time: 30 Minutes
Portions: 4
Cooking methods: Boiling
Cuisine: Italian
Seasonality: Spring, Summer

365.35 Kcal

calories per serving

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Energy 365.35 (Kcal)
Carbohydrates 29.69 (g) of which sugars 2.81 (g)
Proteins 23.11 (g)
Fat 16.33 (g) of which saturated 2.25 (g)of which unsaturated 4.86 (g)
Fibers 7.04 (g)
Sodium 672.21 (mg)

Indicative values for a portion of 250 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 do the shopping

14 oz cooked chickpeas, boiled (or canned, drained)
1/3 cup Genovese pesto
3.5 oz pasta
1 hard-boiled egg
3.5 oz Greek black olives
5 oz canned tuna in oil (drained weight)
to taste arugula
1.75 oz Tropea red onion
10 leaves basil
to taste dried oregano
to taste salt
1.5 tbsp extra virgin olive oil
7 tbsp vinegar
7 tbsp water
to taste salt

Tools

What we need to prepare the

Salad Bowl
Knife
Small Bowl
Small Pot
Pot
Colander

Preparation: Chickpea Salad with Tuna and Arugula

This is a recycling recipe, so if you want to make it, I recommend preparing pasta with pesto the day before, better if casarecce or farfalle that hold cooking well.
For a stricter diet, you can omit the pasta.
This is how I make Genovese Pesto.
If using dried chickpeas, soak them for at least 12 hours, and proceed to cook them as you usually do. I use a pressure cooker, so it will take 30 minutes.
If using traditional cooking, it will take at least 60 minutes.
If you opt for canned chickpeas, it will be quicker, and you only need to drain them.
Slice the onion thinly and marinate it in a bowl with water and vinegar.
Let it sit for at least 1 hour or more, this way it will lose the strong taste while preserving the sweetness.
Boil the egg, drain the excess oil from the tuna using a strainer, I make it at home, click here to see how I do it.
Now we just need to assemble the salad, ensuring the chickpeas are cold, mind you.
In a very large bowl, combine the chickpeas, pasta, crumbled tuna, onion after draining from the marinade, hand-torn basil, and arugula.
Adjust with salt, oil, and oregano, mix, and finally add the hard-boiled egg cut into wedges.
Refrigerate until ready to serve.
Here is the chickpea salad with pasta, tuna, and arugula ready