Spicy Tuna, Courgette & Chickpea Salad Recipe
A vibrant and healthy spicy tuna, courgette, and chickpea salad featuring fresh herbs, tangy lemon, and a hint of heat from red chilli, tossed in a flavorful dressing with olive oil from canned tuna. Perfect for a light lunch or quick dinner, this no-cook salad is nutritious and easy to prepare.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
Scale
Salad Dressing and 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
- Make the dressing and prepare courgettes: In a bowl, combine the lemon zest and juice with parsley, basil, crushed garlic, capers, red chilli, and a pinch of seasoning. Strain about 2 tablespoons of olive oil from the canned tuna and add it to the bowl. Mix thoroughly.
- Toss courgettes in dressing: Add the thinly sliced courgettes to the dressing and toss well until fully coated. Set aside the mixture for 15 minutes to allow the courgettes to soften and absorb the flavors.
- Add chickpeas and tuna: Stir in the drained and rinsed chickpeas into the dressed courgette mixture and toss to combine everything evenly.
- Finish with tuna: Flake the tuna into the salad and gently toss once more to incorporate. Serve immediately for a fresh and vibrant salad experience.
Notes
- To reduce the spice level, remove seeds from the red chilli before chopping.
- Using the olive oil from the canned tuna adds extra flavor and helps emulsify the dressing.
- This salad can be served on its own or accompanied by crusty bread.
- Allowing the courgettes to sit in the dressing softens their texture and enhances the flavor.
- Use fresh herbs for the best flavor impact.
Keywords: spicy tuna salad, courgette chickpea salad, healthy tuna salad, Mediterranean salad, quick no-cook salad
