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Chickpea Tuna Salad
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Friendly URLs: /chickpea-tuna-salad
20 minutes
4 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
albacore tuna
mediterranean
vegan
(?)
Not vegan due to:
albacore tuna
vegetarian
(?)
Not vegetarian due to:
albacore tuna
pescatarian
paleo
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.9% of RDA
• Calories: 24.7% of RDA
• Carbs: 20.7% of RDA
• Fat (total lipid): 25.8% of RDA
• Fiber: 43.6% of RDA
• Fructose: 0.2% of RDA
• Protein: 28.6% of RDA
• Sodium: 3.8% of RDA
• Sugar: 32.1% of RDA
• Vitamin A (IU): 17.4% of RDA
• Vitamin B6: 50.8% of RDA
• Vitamin C: 15.4% of RDA
• Iron: 0.5% of RDA
• Magnesium: 26.9% of RDA
• Manganese: 373% of RDA
• Niacin: 66.2% of RDA
• Potassium: 27.1% of RDA
• Zinc: 18.1% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
57.0
g
Calories
494
 
Fiber
12.2
g
Iron
0.086
mg
Protein
32.2
g
Sodium
51.5
mg
Sugars
10.0
g
Fat (total lipid)
15.8
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
3
tbsp
+
-
 
 
1/2
whole
+
-
 
zested and juiced.
 
2
tsp
+
-
 
 
8
oz
+
-
 
packed in olive oil, drained.
 
1
can
+
-
 
drained and rinsed.
 
2
tbsp
+
-
 
finely chopped.
 
2
tbsp
+
-
 
finely chopped.
 
3
stalks
+
-
 
white and light green parts only, thinly sliced.
 
1
cup
+
-
 
very loosely packed, finely chopped.
 
 
 
 
 
 
 
 
 
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PREPARATION
1.
Whisk together the olive oil, lemon zest, lemon juice, and red wine vinegar in a large mixing bowl.
2.
Add the tuna, chickpeas, red onion, parsley, scallions, and arugula and mix well.
3.
Season with salt and pepper to taste.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 494
Protein 32.2 g
Carbohydrates 57.0 g
Iron 0.09 mg
Fiber 12.2 g
Calcium 9.16 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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