LunchMediterranean · 15 min · 2 servingsEnsalada de garbanzos y atún

Chickpea and tuna salad

Name: Chickpea and tuna salad
Prep time: 15 min
Total time: 15 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 240 g (8.5 oz) cooked chickpeas, drained and rinsed (about 1 1/2 cups); 120 g (4 oz) canned light tuna in water, drained (2 small cans); 200 g (7 oz) diced tomatoes (about 1 1/4 cups); 80 g (3 oz) chopped red bell pepper (about 2/3 cup); 100 g (3.5 oz) diced cucumber (about 3/4 cup); 30 g (1 oz) finely chopped red onion (about 3 tablespoons); 10 g olive oil (2 teaspoons); Juice of 1/2 lemon or 1 tablespoon of vinegar; Chopped parsley, dried oregano, salt, and pepper to taste

Each serving has 352 kcal, 27.7 g of protein, and 11.7 g of fiber, or 7.9 g of protein per 100 kcal. Ready in 15 minutes; makes 2 servings.

High in protein
High in fiber
Low energy density
May cause bloating

Per serving

352 kcalCalories
27.7 gProtein
11.7 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 7.9 g of protein per 100 kcal.

Prepared by: Alex Gonzalez
Published: September 23, 2026
Sources: 8 primary

No clinical review. No advertising from drug companies and no affiliate links.How we work

Ingredients

2 servings

240 g8.5 ozcooked chickpeas, drained and rinsed (about 1 1/2 cups)
120 g4 ozcanned light tuna in water, drained (2 small cans)
200 g7 ozdiced tomatoes (about 1 1/4 cups)
80 g3 ozchopped red bell pepper (about 2/3 cup)
100 g3.5 ozdiced cucumber (about 3/4 cup)
30 g1 ozfinely chopped red onion (about 3 tablespoons)
10 golive oil (2 teaspoons)

Plus, with no meaningful nutrition (not counted in the table):

Juice of 1/2 lemon or 1 tablespoon of vinegar
Chopped parsley, dried oregano, salt, and pepper to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

Drain and rinse the chickpeas, and drain the tuna well.
Dice the tomatoes, bell pepper, cucumber, and onion small, about the size of a chickpea.
Combine the chickpeas, vegetables, and flaked tuna in a bowl.
Whisk the oil with the lemon juice or vinegar, parsley, oregano, salt, and pepper, and toss it with the salad.
If you have time, chill it for 10 minutes before serving so the flavors come together.

Why it is filling

It is a complete meal with no cooking: the chickpeas bring plant protein and plenty of fiber, and the tuna adds protein with very little fat. The raw vegetables add volume and water, so it is quite filling for its calories. It keeps well in the fridge and is eaten cold, which makes it easy to pack. If chickpeas give you gas, rinse them well and start with small servings.

In numbers, each serving has 27.7 g of protein and 11.7 g of fiber, with an energy density of 90 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein: At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber: At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Low energy density: 100 kcal or less per 100 g of the dish: plenty of volume for few calories.
May cause bloating: It has at least 30 g per serving of beans, cruciferous vegetables, or other ingredients that give some people gas.

If your appetite is small

If you fill up quickly, serve the salad on a small plate and save the rest: it keeps for 2 days in the fridge in a sealed container.
If chickpeas feel heavy, start with half and make up the difference with more tuna and vegetables.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 7.9 g.
Nutrient	Per serving	Whole recipe
Calories	352 kcal	705 kcal
Protein	27.7 g	55.4 g
Carbohydrates	42.4 g	84.8 g
Fiber	11.7 g	23.3 g
Fat	9 g	18 g
Approximate weight	390 g (14 oz)	780 g (28 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
Ingredient	Amount	Calories	Protein	Fiber
Cooked chickpeas	240 g	394 kcal	21.3 g	18.2 g
Canned tuna in water	120 g	139 kcal	30.6 g	0 g
Tomato	200 g	36 kcal	1.8 g	2.4 g
Red bell pepper	80 g	21 kcal	0.8 g	1.7 g
Cucumber	100 g	15 kcal	0.7 g	0.5 g
Onion	30 g	12 kcal	0.3 g	0.5 g
Olive oil	10 g	88 kcal	0 g	0 g

To plan your meals

Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.

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See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC ID 173757).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tuna, light, canned in water, without salt, drained solids (FDC ID 171986).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peppers, sweet, red, raw (FDC ID 170108).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cucumber, with peel, raw (FDC ID 168409).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed September 23, 2026.
European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed September 23, 2026.