Tuna Garbanzo Salad

May 11, 2023May 11, 20230 15
Tuna Garbanzo Salad with Green Beans and Arugula
in Salad

Prep

15 min

Cook

5 min

Ready In

20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 quarts water
1 teaspoon salt
2 cups green beans , cut into 1-inch pieces
1/4 cup shallot , finely chopped ( about 2 medium )
2 fire-roasted piquillo peppers , chopped
1 can garbanzo beans , rinsed and drained
1 garlic clove , minced
3 tablespoons light mayonnaise
2 tablespoons sherry wine vinegar
1 teaspoon smoked paprika
4 cups arugula
1 jar premium tuna packed in oil , drained and flaked
1/4 cup fresh parmesan cheese , grated
8 ounces French bread , sliced into 8 slices

Nutrision Information

Servings Per Recipe
4
Calories
367
Sugar
4g
Fat
14g
Tuna Garbanzo Salad with Green Beans and Arugula is a light and refreshing salad that is perfect for a quick and easy lunch or dinner. This salad is packed with protein and healthy nutrients that support overall health and wellbeing. The combination of green beans, arugula, garbanzo beans, and tuna makes for a delicious and filling meal that is easy to make and perfect for any occasion. The addition of shallot, piquillo peppers, garlic, and smoked paprika adds a zesty and flavorful touch to the salad, while the grated parmesan cheese adds a creamy and salty contrast. Served with French bread slices, this salad is a complete and satisfying meal that is sure to please.

Instructions

1.In a large pot, bring 2 quarts of water and 1 teaspoon salt to a boil.
2.Add the green beans and let cook for 2-3 minutes or until crisp-tender. Drain and rinse with cold water.
3.In a large mixing bowl, combine shallot, piquillo peppers, garbanzo beans, garlic, mayonnaise, sherry wine vinegar, and smoked paprika. Mix well.
4.Add arugula and green beans to the mixing bowl. Toss well to combine.
5.Add flaked tuna to the mixing bowl. Gently mix with the other ingredients.
6.To serve, divide the salad evenly among 4 plates. Top each plate with grated parmesan cheese. Serve with French bread slices.

PROS

This salad is light, refreshing, and packed with protein and healthy nutrients.
It is perfect for a quick and easy lunch or dinner.

Green beans and arugula are low in calories and high in fiber, vitamins, and minerals.
Tuna is a good source of omega-3 fatty acids, which are known for reducing inflammation and improving heart health.
Garbanzo beans are low in fat and high in protein and fiber, which can help regulate blood sugar levels and improve digestion.

CONS

Tuna Garbanzo Salad is high in sodium, so people who are on a low-sodium diet should consume it in moderation.
Tuna also contains mercury, which can be harmful in large quantities.
It is recommended to limit tuna consumption to no more than twice a week.
French bread slices can add extra calories and carbs to the salad, so it should be enjoyed in moderation as part of a balanced diet.

HEALTH & BENEFITS

This salad is packed with nutrients that support overall health and wellbeing.
Green beans are a good source of vitamin K, which plays a role in bone and heart health, and vitamin C, which boosts the immune system. Arugula is low in calories and rich in vitamin A, vitamin C, and calcium, which are important for healthy skin, vision, and bones. Tuna is high in protein and omega-3 fatty acids, which are important for brain function, heart health, and reducing inflammation. Garbanzo beans are low in fat and high in protein and fiber, which can help regulate blood sugar levels and improve digestion. Garlic may have antibacterial and antiviral properties, and may help lower cholesterol and blood pressure. Shallots are a good source of antioxidants, which can protect against cell damage and reduce the risk of chronic diseases.

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