Lemon tuna & chickpea crunch salad
A filling no-cook salad of tuna, chickpeas, crisp cucumber and tomatoes in a garlicky lemon-parsley dressing.
At a glance
All meals · 15 minutes active preparation · 15 minutes total · meal
Method range: 2–2 servings.
Contains: fish. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 2035 kJ
- Protein
- 43.4 g
- Carbs
- 27.0 g
- Fat
- 19.0 g
- Iron
- 5.6 mg
- Calcium
- 131.8 mg
- Folate
- 170.3 µg
- Vitamin C
- 63.7 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Tuna canned in water, drained240 g
- Canned chickpeas, drained300 g
- Lebanese cucumber, unpeeled200 g
- Cherry tomatoes, raw200 g
- Spring onion, trimmed35 g
- Fresh flat-leaf parsley20 g
- Lemon juice45 g
- Olive oil25 g
- Garlic, peeled4 g
- Iodised salt0.5 g
- Ground black pepper1 g
Method
- Drain the tuna and chickpeas well and weigh the drained quantities. Dice cucumber, halve tomatoes and thinly slice spring onion. Roughly chop parsley leaves and tender stems.
- Finely grate the garlic into a large bowl. Whisk in lemon juice, oil, salt and pepper. Add chickpeas and vegetables and toss thoroughly, then stand for 5 minutes so the chickpeas pick up the dressing.
- Flake the tuna into large pieces and fold through gently with the parsley. Divide between two bowls, including all the dressing. Serve straight away, or refrigerate promptly until serving; keep perishable ingredients cold while preparing.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 2035 kJ | — | |
| 43.4 g | — | |
| 19.0 g | — | |
| 12.6 g | 50%AI | |
| 27.0 g | — | |
| 132 mg | 13%RDI | |
| 25 µg | 17%RDI | |
| 5.6 mg | 31%RDI | |
| 1.32 µg | 55%RDI | |
| 170 µg | 43%RDI | |
| 63.7 mg | 142%RDI |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Independently developed and editorially reviewed; not kitchen-tested. Timings are estimates; use stated doneness cues. Original batch size reviewed. Ingredient identity evidence does not certify allergen-free manufacture.
MorselMetrics kitchen ideas · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed; not kitchen-tested. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from specified weighed ingredient inputs using existing AFCD records. Cooked rice and lentils use cooked/drained weights; canned foods use drained weights. All measured salt, oil and sauces are counted. Cooking losses, discarded zucchini liquid and retained residues are not measured; unknown nutrient values stay unknown. No unlisted garnish or accompaniment is included. Not kitchen-tested.
- Tuna canned in water, drained: Whole-recipe edible weight.
- Canned chickpeas, drained: Whole-recipe edible weight.
- Lebanese cucumber, unpeeled: Whole-recipe edible weight.
- Cherry tomatoes, raw: Whole-recipe edible weight.
- Spring onion, trimmed: Whole-recipe edible weight.
- Fresh flat-leaf parsley: Whole-recipe edible weight.
- Lemon juice: Whole-recipe edible weight.
- Olive oil: Whole-recipe edible weight.
- Garlic, peeled: Whole-recipe edible weight.
- Iodised salt: Whole-recipe edible weight.
- Ground black pepper: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Tuna canned in water, drained: Tuna, unflavoured, canned in water, drained
- Canned chickpeas, drained: Chickpea, canned, drained
- Lebanese cucumber, unpeeled: Cucumber, Lebanese, unpeeled, raw
- Cherry tomatoes, raw: Tomato, cherry, raw
- Spring onion, trimmed: Onion, spring, fresh, raw
- Fresh flat-leaf parsley: Parsley, continental, fresh, raw
- Lemon juice: Juice, lemon
- Olive oil: Oil, olive
- Garlic, peeled: Garlic, peeled, fresh, raw
- Iodised salt: Salt, table, iodised
- Ground black pepper: Pepper, black, ground