Ensalada de Garbanzos y Atún

Ensalada de Garbanzos y Atún is a vibrant Spanish salad that combines the earthiness of chickpeas with the savory flavor of tuna, making it both hearty and refreshing. This high-protein dish is perfect for a light lunch or as a side at dinner.

Ingredients

• Canned chickpeas - 240 grams (drained and rinsed)
• Canned tuna in olive oil - 150 grams (drained)
• Cherry tomatoes - 150 grams (halved)
• Cucumber - 1 medium (diced)
• Red onion - 1 small (finely chopped)
• Fresh parsley - 20 grams (chopped)
• Olive oil - 2 tablespoons
• Red wine vinegar - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. In a large bowl, combine the drained chickpeas, drained tuna, halved cherry tomatoes, diced cucumber, and finely chopped red onion.
2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and black pepper to create the dressing.
3. Pour the dressing over the salad mixture and gently toss to combine all ingredients evenly.
4. Add the chopped fresh parsley to the salad and mix lightly.
5. Serve immediately or refrigerate for 30 minutes to allow flavors to meld.

Nutrition

• Calories: 360
• Protein: 28 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 30 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.4 L

Health Benefits

• High in protein and fiber, promoting satiety and muscle health.
• Rich in healthy fats from olive oil, supporting heart health.

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