Spicy tuna, courgette & chickpea salad

Name: Spicy tuna, courgette & chickpea salad
Cuisine: European, Mediterranean
Ingredients: 1 lemon, zested and juiced; 15g parsley, finely chopped; 10g basil, finely chopped; 2 garlic cloves, crushed; 1 tbsp capers, rinsed and finely chopped; 1 red chilli (deseeded, if you prefer less heat), finely chopped; 160g can tuna in olive oil; 2 courgettes, thinly sliced; 2 x 400g cans chickpeas, drained and rinsed

2 steps

266 calories per serving

Updated at: Thu, 17 Aug 2023 07:33:34 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories281.2 kcal (14%)

Total Fat8.2 g (12%)

Carbs33.9 g (13%)

Sugars8.2 g (9%)

Protein21.4 g (43%)

Sodium501.2 mg (25%)

Fiber9.7 g (35%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

15gparsley

10gbasil

1 Tbspcapers

rinsed and finely chopped

1red chilli

deseeded, if you prefer less heat, finely chopped

160gtuna in olive oil

can

2courgettes

thinly sliced

2 x 400gcans chickpeas

drained, rinsed

Instructions

Step 1

Put the lemon zest and juice in a bowl and mix with the parsley, basil, garlic, capers, chilli and some seasoning. Strain in the oil from the can of tuna (about 2 tbsp), then mix in the courgettes. Toss well to completely coat in the dressing, then set aside to soften for 15 mins.

Step 2

Stir in the chickpeas and toss to combine everything before flaking in the tuna and tossing again. Serve straightaway.