Mediterranean Salad with Tuna
Canada’s Food Guide recommends 7–10 servings of Vegetables and Fruit daily. An easy way to reach this goal is to have a salad – it’s fresh, delicious, and naturally good for you!ÌýÌýÌýÌý
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1–19 ounce canÌýChickpeas (garbanzo beans)Ìý1–540 mL can
1 largeÌýGreen bell pepper Ìý1 large
1 smallÌýRed onion Ìý1 small
4 mediumÌýTomatoes Ìý4 medium
1 bunchÌýRadishesÌý1 bunch
1 mediumÌýCucumber Ìý1 medium
2 TbspÌýCanola oilÌý30 mL
¼ cupÌýFresh lemon juice (or 1 Tbsp lemon juice, bottled)Ìý60 mL
¼ tspÌýSaltÌý1 mL
¼ tspÌýPepperÌý1 mL
1 TbspÌýParsley flakesÌý15 mL
1–6 ounce canÌýTuna, canned in water, drainedÌý1–165 g can
Directions:
1.ÌýDrain chickpeas, rinse with cold water and transfer to a large salad bowl.
2.ÌýWash all vegetables; remove the seeds from peppers, tomatoes and cucumbers, and dice very small. Add to the chickpeas.
3.ÌýPeel the onion, cut into two equal pieces and slice very thin. Add to the chickpeas and other vegetables.
4.ÌýTrim the top and end of radishes, dice very small and add to the chickpeas and vegetables.
5.ÌýIn a small bowl, mix the oil, the lemon juice, salt, pepper and parsley flakes. Add to the salad and toss.
6.ÌýTop with tuna and enjoy!
Makes 6 servings (250 mL/ 1 cup/ 277 g)
Per serving: 210 calories, 7 g total fat, (0.5g saturated, 0 g trans fat) 340 mg sodium,
26 g carbohydrate, 13 g protein, 5 g fibre
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