Description
This Spicy Tuna, Courgette & Chickpea Salad is a vibrant, refreshing dish bursting with Mediterranean flavors. Featuring tender courgettes softened in a zesty lemon and herb dressing, combined with protein-rich chickpeas and flavorful tuna, this salad is quick to prepare and perfect for a light lunch or dinner.
Ingredients
Scale
Dressing & Herbs
- 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
Salad
- 160g can tuna in olive oil
- 2 courgettes, thinly sliced
- 2 x 400g cans chickpeas, drained and rinsed
Instructions
- Prepare the dressing: In a bowl, combine the lemon zest and juice with finely chopped parsley, basil, crushed garlic, chopped capers, red chilli, and seasoning to taste. Stir well to blend all the flavors.
- Add tuna oil and courgettes: Strain approximately 2 tablespoons of olive oil from the tuna can into the dressing mixture. Add the thinly sliced courgettes and toss thoroughly until all slices are fully coated with the dressing. Set aside for 15 minutes to allow the courgettes to soften and absorb the flavors.
- Combine chickpeas and tuna: After the courgettes have softened, add the drained and rinsed chickpeas to the bowl. Toss to mix everything evenly, then flake in the tuna and gently toss again to combine all ingredients well.
- Serve: The salad is ready to be served immediately, enjoying the fresh, zesty, and spicy combination of ingredients.
Notes
- For a milder salad, remove the seeds from the red chilli before chopping.
- The courgettes soften in the dressing, no cooking required, making this a quick and easy no-heat recipe.
- You can substitute tuna in olive oil with tuna in water for a lighter option, but you might want to add extra olive oil for flavor.
- This salad is best enjoyed fresh but can be refrigerated for up to a day.
- Add extra herbs or a handful of mixed salad greens for variation.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Keywords: spicy tuna salad, courgette chickpea salad, Mediterranean salad, no-cook salad, healthy tuna recipe, quick lunch, summer salad
