As the end of summer arrives, when the days are still warm but you start craving more substantial meals, a fresh and protein-rich salad is the ideal solution. The chickpea, tuna, and boiled egg salad is a perfect example: it combines lightness and nourishment in one simple and quick preparation.
This dish is inspired by the principles of the Mediterranean diet, considered one of the healthiest in the world due to its balance of complex carbohydrates, high-quality proteins, and healthy fats.
Chickpeas, the star of the recipe, are an excellent source of fiber and plant-based proteins, while the tuna provides noble proteins and omega-3 fatty acids, beneficial for heart health.
The boiled eggs complete the nutritional profile, offering a touch of creaminess and an extra dose of protein.
To make everything even tastier and lighter, only a few fresh ingredients are needed: arugula and a drizzle of extra virgin olive oil, to enhance the flavors without weighing them down.
Convenient to prepare in just a few minutes and perfect to bring to the office, the beach, or as a single dish for a light dinner, this salad is the ideal combination of taste, health, and simplicity.
TRY ALSO:
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer, Spring, Summer, and Fall
- Energy 521.00 (Kcal)
- Carbohydrates 15.30 (g) of which sugars 2.93 (g)
- Proteins 31.27 (g)
- Fat 36.16 (g) of which saturated 5.48 (g)of which unsaturated 19.68 (g)
- Fibers 6.91 (g)
- Sodium 1,719.30 (mg)
Indicative values for a portion of 200 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 for the Chickpea, Tuna, and Boiled Eggs Salad
- 1 cup canned chickpeas (cooked)
- 4 oz canned tuna (in water)
- 1.75 oz arugula
- 2 boiled eggs
- 2 tablespoons extra virgin olive oil
- to taste salt
- 1.75 oz chopped walnuts (optional)
Tools for the Chickpea, Tuna, and Boiled Eggs Salad
- 1 Bowl bowl
- 1 Saucepan saucepan
Steps for the Chickpea, Tuna, and Boiled Eggs Salad
First, cook the eggs to make them hard-boiled: place the eggs in a saucepan and fill with water to cover them. Put it on the stove and turn on the heat. Wait for 9 minutes from the boil to ensure perfect hard-boiled eggs for this salad.
Meanwhile, put the arugula, drained tuna, and rinsed chickpeas in a bowl. Add salt and oil and mix.
Once the hard-boiled eggs are ready, peel them and cut them into 4 pieces. Mix everything with a spoon and before serving, sprinkle with chopped walnuts, if desired – I suggest you add them 😉
The salad is ready
