Craving a lightning-fast, nutritious meal that'll transport your taste buds straight to the sunny Mediterranean coast? Look no further than this sensational Chickpea Tuna Pasta Salad! In just 20 minutes, you'll create a dish that's not only incredibly delicious but also packed with protein, fiber, and vibrant flavors that will make your weekday lunch or dinner an absolute sensation. Whether you're a busy professional, a health-conscious foodie, or just someone who loves quick, mouth-watering meals, this recipe is about to become your new obsession!
Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 8 oz pasta
- 1 can chickpeas, drained
- 1 can tuna, drained
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 1/4 cup olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Begin by preparing your ingredients. Drain and rinse the can of chickpeas and the can of tuna. Halve the cherry tomatoes and dice the red onion. Set all prepared ingredients aside.
- In a large pot, bring salted water to a boil. Once boiling, add the 8 oz of pasta and cook according to package instructions until al dente, usually around 8-10 minutes.
- While the pasta is cooking, in a large mixing bowl, combine the drained chickpeas, drained tuna, halved cherry tomatoes, and diced red onion.
- Once the pasta is cooked, drain it in a colander and rinse under cold water to stop the cooking process and cool it down. This will help prevent the pasta from becoming mushy.
- Add the cooled pasta to the mixing bowl with the other ingredients.
- In a small bowl, whisk together the 1/4 cup of olive oil, 1 tablespoon of lemon juice, and a pinch of salt and pepper to taste. This will be your dressing.
- Pour the dressing over the pasta and chickpea mixture. Gently toss everything together until all ingredients are well coated with the dressing.
- Taste the salad and adjust the seasoning with additional salt and pepper if needed.
- Serve the Chickpea Tuna Pasta Salad immediately, or refrigerate for 30 minutes to allow the flavors to meld before serving. Enjoy your Mediterranean-inspired dish!
Tips
- Pasta Perfection: Always cook your pasta al dente and rinse with cold water to stop the cooking process and prevent a mushy texture.
- Flavor Boost: Let the salad sit in the refrigerator for 30 minutes before serving to allow the flavors to meld and intensify.
- Customization Options: Feel free to add fresh herbs like parsley or dill for extra freshness, or sprinkle some crumbled feta cheese for a Mediterranean twist.
- Make-Ahead Friendly: This salad can be prepared in advance and stored in the refrigerator for up to 2 days, making it perfect for meal prep.
- Protein Variation: If you're not a fan of tuna, try substituting with canned salmon or grilled chicken for a different protein profile.
- Dressing Tip: Whisk the olive oil and lemon juice thoroughly to create a smooth, well-combined dressing that coats every ingredient evenly.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 45g
Protein: 22g
Fat: 15g
Saturated Fat: g
Cholesterol: 25mg
