This is a delicious take on tuna salad with the world flavors of avocados, jalapenos, and cilantro and the healthy extra protein of chickpeas in a bright tasting dressing instead of heavy mayonnaise. It uses the tuna as a complementary protein to the vegetables instead of being the main protein on a plate with some vegetables added on the side. It also uses the vibrant flavors of the citrus and vegetables instead of salt.
4-5 (5 oz.) cans tuna, drained well (shredded cooked fresh tuna is even better).
3 semi-ripe avocados, peeled, pitted, and diced.
3 (15 oz.) cans chickpeas (garbanzo beans), drained and rinsed to reduce sodium.
1 cup tomatoes, diced.
1 cup red onion, diced (yellow or white onion can be substituted to lessen onion taste).
4 fresh jalapenos, seeded and diced (wear gloves or wash your hands after dicing - the oil from the peppers can linger and get rubbed in eyes by accident).
½ cup olive oil.
¼ cup lime juice.
1 teaspoon of pepper.
You may salt to taste but most canned tuna is a little salty.
Combine all salad ingredients in a bowl.
Whip dressing ingredients together and toss into salad.
Serve with whole grain pita bread as a healthy snack, on top of a healthy salad, or as a complete meal by itself.
Date Aired: July 8, 2013
Recipe courtesy of Chef Andre Nowading and Chef Don Hanson, Kroger