Protein Lunch Recipe: Chickpea Salad with Tuna and Avocado

This salad is an excellent option for a healthy lunch, rich in protein, fiber and good fats. It is easy to prepare and perfect for those looking for a nutritious and tasty meal.

Ingredients

For the Salad:

• 1 can tuna in water, drained
• 1 cup cooked chickpeas (can use canned, drained and rinsed)
• 1 medium avocado, diced
• 1 medium tomato, chopped
• 1/2 red onion, chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup chives, chopped
• 1 medium cucumber, chopped
• Lettuce or arugula leaves to taste

For the Sauce:

• Juice of 1 lemon
• 2 tablespoons olive oil
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Preparation Method

Preparing the Salad:

1. In a large bowl, combine the tuna, chickpeas, avocado, tomato, red onion, parsley, chives, and cucumber.
2. Mix well to distribute the ingredients evenly.

Preparing the Sauce:

1. In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, salt, and pepper.
2. Beat well until you obtain a homogeneous mixture.

Plate Assembly:

1. Add the dressing to the salad and mix well so that all the ingredients are well seasoned.
2. On a plate, place a base of lettuce or arugula leaves.
3. Place the chickpea salad with tuna and avocado on the leaves.
4. Serve immediately or refrigerate for 30 minutes to allow the flavors to further combine.

Nutritional Benefits:

• Tuna : Rich in protein and omega-3 fatty acids, which help cardiovascular health.
• Chickpeas : Excellent source of vegetable proteins and fiber, which aid digestion and provide satiety.
• Avocado : Source of healthy fats, which help in the absorption of nutrients and promote skin health.
• Fresh Vegetables : Provide vitamins, minerals and antioxidants essential for overall health.

Tips:

• To add an extra kick of flavor, try adding sliced ​​black olives or chopped red bell pepper.
• This salad is versatile and can be served with whole-grain toast or a lettuce wrap for an even more complete lunch.
• If you prefer a vegetarian option, replace the tuna with grilled tofu or tempeh.

Enjoy this delicious and nutritious salad, which is perfect for a quick and healthy lunch, helping to maintain your energy levels throughout the day!

Shopping List:

1. Proteins:

   • 1 can of tuna in water
   • 1 cup cooked chickpeas (canned)

2. Vegetables and Greens:

   • 1 medium avocado
   • 1 medium tomato
   • 1/2 medium red onion
   • 1 medium cucumber
   • Lettuce or arugula leaves

3. Herbs and Spices:

   • Fresh parsley
   • Scallion

4. Sauce:

   • Lemon
   • Olive oil
   • Dijon Mustard
   • Salt
   • Pepper

5. Optional Items:

   • Sliced ​​black olives
   • Red pepper
   • Whole wheat toast or lettuce wrap

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Protein recipes:

Chicken Salad with Quinoa and Avocado

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