Name: Spicy Tuna, Courgette & Chickpea Salad Recipe
Prep time: 10 min
Total time: 25 min
Cuisine: 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 preferred less heat, finely chopped; 160g can tuna in olive oil; 2 courgettes, thinly sliced; 2 x 400g cans chickpeas, drained and rinsed

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Introduction

This spicy tuna, courgette, and chickpea salad is a vibrant and refreshing dish perfect for a light lunch or dinner. Packed with fresh herbs and a zesty lemon dressing, it combines simple ingredients into a flavorful, protein-rich salad that’s quick to prepare and satisfying to eat.

A white bowl filled with a fresh salad showing three main layers: thin, green cucumber slices with visible seeds and a glossy texture form the top and middle layer, soft chunks of light pink tuna scattered throughout provide the middle layer, and small round beige chickpeas create the base layer. The salad is lightly mixed with chopped red chili pieces and green herbs, adding small pops of red and darker green throughout. The bowl is placed on a soft pink fabric, all set on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

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 less heat preferred), finely chopped

160g can tuna in olive oil
2 courgettes, thinly sliced
2 x 400g cans chickpeas, drained and rinsed

Instructions

Step 1: In a bowl, combine the lemon zest and juice with parsley, basil, crushed garlic, capers, chopped red chilli, and a pinch of seasoning. Strain the olive oil from the can of tuna (about 2 tablespoons) into the mixture and stir well.
Step 2: Add the thinly sliced courgettes to the bowl and toss thoroughly to coat them in the lemon-herb dressing. Set aside for 15 minutes to allow the courgettes to soften and absorb the flavors.
Step 3: Stir in the drained chickpeas and toss everything to combine evenly.

Step 4: Flake the tuna into the salad and gently toss again to mix all ingredients well.
Step 5: Serve the salad immediately for the freshest taste.

Tips & Variations

For a milder flavor, remove the seeds from the red chilli before chopping.

Add cherry tomatoes or thinly sliced red onion for extra color and crunch.
Substitute basil and parsley with coriander or mint for a different herbaceous twist.
Use fresh tuna steaks, lightly seared and flaked, for a more gourmet touch.

Storage

Store any leftover salad in an airtight container in the refrigerator for up to 2 days. The courgettes will continue to soften over time, so it’s best enjoyed fresh. Reheat is not recommended as the texture of the salad ingredients is best served cold or at room temperature.

How to Serve

The image shows a bowl filled with a fresh salad consisting of thinly sliced green zucchini curls, light beige chickpeas, and chunks of light pink tuna scattered evenly. Small pieces of red chili and green herbs are mixed throughout, adding splashes of color. The bowl is white and placed on a soft, light pink cloth over a white marbled surface. The textures of the ingredients vary, with the zucchini appearing crisp and the tuna tender. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned tuna in water instead of olive oil?

Yes, you can use tuna canned in water, but add a tablespoon of olive oil to the dressing to retain richness and flavor.

Is this salad suitable for meal prep?

This salad is best prepared fresh due to the courgettes softening over time, but you can make the dressing and chop ingredients in advance for quick assembly before serving.