Mediterranean Tuna Salad

A great option for a quick and delicious lunch

Recipes centered around the Mediterranean diet are great options for anti-inflammatory friendly meals because they’re loaded with antioxidants and, often, plant-based proteins. Not to mention heart-healthy fats.

When making this salad, I opted for using dried chickpeas and cooking them. This allows me to control the sodium. Place a cup of dried chickpeas in a bowl with four cups of water and allow to soak overnight. Transfer the chickpeas and water into a pot and add an additional four cups of water. Bring to a boil and allow to simmer until the chickpeas are tender. I cooked mine about an hour. For a shortcut, substitute a 15oz can of chickpeas. Just drain and rinse them before adding to the salad.


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Mediterranean Tuna Salad

Prep Time 20 mins
Cook Time 1 hr
Soak Time 8 hrs
Total Time 9 hrs 20 mins
Course Main Course
Cuisine Mediterranean
Servings 3


  • Mini food processor


For the Salad

  • 1 cup Chickpeas dried
  • 9 cups Water divided
  • 1/2 cup Quinoa
  • 5 oz Tuna drained and flaked
  • 3 cups Arugula
  • 1/4 cup Kalamata Olives
  • 1/4 cup Feta

For the Dressing

  • 1/2 cup Olive Oil
  • 1 tbsp Red Wine Vinegar
  • 2 cloves Garlic
  • 1 tsp Italian Seasoning Blend
  • Salt and Pepper to taste


For the Salad

  • Place the chickpeas and 4 cups of the water in a large bowl. Allow to soak overnight. Transfer the chickpeas and water to a large pot. Add an additional 4 cups of water. Bring to a boil and reduce to a simmer. Cook the chickpeas until tender, about 1 hour. Drain and allow to cool.
  • Place the quinoa and the remaining 1 cup of water in a small pot. Bring to a boil. Reduce the heat to low and cook 15 minutes, or follow package instructions. Allow to cool.
  • In a large bowl, combine the arugula, olives, tuna, cooled chickpeas, and cooled quinoa. Add the dressing and toss to coat. Top with feta cheese and portion into containers for meal prep.

For the Dressing

  • In a mini food processor, combine the dressing ingredients and process until incorporated.

Find the Ingredients

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