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Kalyn's Kitchen

Garbanzo and Tuna Salad with Parsley and Red Pepper

Garbanzo and Tuna Salad with Parsley and Red Pepper is a perfect No-Heat Lunch and this salad will be a hit with parsley fans. And it’s dairy-free, gluten-free, and low-glycemic; for a lower-carb version use more tuna and less beans. Use Salad Recipes for more salads like this one.

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Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com

All summer I’ve been making old favorites from the blog and re-shooting the photos to show off the recipes a little better, and now fall is coming and I want to share those updated favorites like this Garbanzo and Tuna Salad with Parsley and Red Pepper while fresh garden herbs and veggies are still available.  So this week I’m going to have to give the Meatless Monday people a raincheck, but you can always click that link and scroll through all the past Meatless Monday posts if you’re looking for meatless dinner ideas.

This salad was inspired by the wonderful tuna packed in olive oil that I love so much that now when I can’t find it in stores near me I order Genova Tonno Tuna in Olive Oil by the case from Amazon.com.   (You can use any good quality tuna that’s available where you live, preferably tuna packed in olive oil.)   The salad is also a riff on my favorite  White Bean Salad with Tuna and Parsley.

I love the combination of beans, tuna, and parsley, and parsley has been declared one of the World’s Healthiest foods because it contains lots of anti-oxidants.  For sure if I was still going off to teach school every day, this is a salad I’d love for a delicious No-Heat Lunch.  Red peppers are especially good in the fall, so if you like these flavors, please give this salad a try!


Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com

Drain the can of garbanzo beans into a colander and rinse well with cold water.  Let drain or pat dry with paper towels so the beans aren’t wet. Whisk together the olive oil, lemon juice, salt, and pepper to make the dressing. Put the beans into a bowl, mix with about half the dressing mixture, and let beans marinate while you prep the other ingredients.  (I have no idea why I marinated the beans in a different bowl, duh.)

Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com

Chop up the red bell pepper and chop about 1/4 cup chopped red onion.  (You can also use sliced green onion if you’re not a raw onion fan.) Finely chop about a cup of parsley.  I like curly parsley in this salad, but curly or flat parsley will work. Drain the tuna and break apart with a fork.  (Keep it slightly chunky.) When all the ingredients are ready, gently mix the marinated beans, red pepper, onion, and parsley into the tuna, adding the rest of the dressing (as much as you prefer.)

Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com

More Salad Recipes with Parsley:

Cucumber, Onion, and Parsley Salad
Middle Eastern Tomato Salad
Kalyn’s Tabbouli with Almonds

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Garbanzo and Tuna Salad with Red Peppers and Parsley

For all the parsley fans, this Garbanzo and Tuna Salad with Parsley and Red Pepper is a perfect No-Heat Lunch!

Ingredients:

  • 1 can (5 oz.) tuna packed in olive oil (see notes)
  • 1 can garbanzo beans (also called chickpeas)
  • 1 chopped red bell pepper
  • 1/4 cup chopped red onion (or use sliced green onion if you’re not a raw onion fan)
  • 1 cup chopped parsley (I prefer curly parsley for this)

Dressing Ingredients:

  • 3 T extra virgin olive oil
  • 2 T fresh lemon juice (see notes)
  • salt and pepper to taste

Directions:

  1. Put garbanzo beans in colander and rinse well with cold water, until no more foam appears. Let drain, then pat dry with paper towels if needed so the beans are relatively dry.
  2. In small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
  3. Put the drained beans into a bowl and mix in half the dressing.  Let beans marinate while you prep the other ingredients.
  4. Chop the red pepper and red onion (or green onion.)  Wash the parsley, spin dry, and finely chop.  (You can use flat parsley, but I like the texture of the curly parsley in this salad.)
  5. Drain oil from tuna and discard, then put tuna in mixing bowl. Break apart with a fork a little, keeping it slightly chunky.
  6. Add the marinated beans and dressing, chopped red pepper, chopped red onion, and chopped parsley and gently combine. (Don’t over-mix the salad.)
  7. Gently mix additional dressing into salad. If you prefer your salads on the dry side, you may not want all the dressing.
  8. Season to taste with more fresh ground black pepper and sea salt to taste and serve.
  9. This will stay good in the refrigerator for at least a day or two and it’s great for a No-Heat Lunch, but at my house it probably wouldn’t last that long.

Notes:

I love Genova tuna in olive oil for this recipe. I used my fresh-frozen lemon juice

Recipe created by Kalyn with inspiration from White Bean Salad with Tuna and Parsley.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Beans are allowed for any phase of the South Beach Diet, but they’re limited to small portions for phase one, so I would eat a salad like this Garbanzo and Tuna Salad with Parsley and Red Pepper as a wonderful lunch for phase two or three. Or use less beans and more tuna for a Phase One and lower-carb version.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutritional analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

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    26 Comments on “Garbanzo and Tuna Salad with Parsley and Red Pepper”

  1. Pingback: 20 Healthy Lunch Recipes to Take to Work | Forever Green Mom

  2. Thanks Bec; I'm a huge tuna fan as well!

  3. I love all forms of tuna salad, Kalyn. This sounds so awesome!

  4. Thanks so much Katie; I love this combination!

  5. My mouth is literally watering as I read this. So glad you pulled this one out of the archives! It is a keeper:)

  6. Oh this looks wonderful!