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Mediterranean Chickpea Tuna Bowls - Fresh, Fast, and Satisfying

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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 cans (5–6 oz each) tuna, ideally packed in olive oil (or water, drained well)
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 pint cherry or grape tomatoes, halved
  • 1 small English cucumber, diced
  • 1/2 small red onion, thinly sliced
  • 1/3 cup Kalamata olives, pitted and sliced
  • 1/3–1/2 cup crumbled feta cheese
  • 2 cups cooked grains or greens (e.g., arugula, baby spinach, quinoa, or couscous)
  • 1/4 cup fresh parsley, chopped (plus extra for garnish)
  • Optional add-ins: roasted red peppers, artichoke hearts, capers, sun-dried tomatoes
  • For the dressing: 1 large lemon (zest and juice), 1 small garlic clove (minced), 1/3 cup extra-virgin olive oil, 1–2 teaspoons Dijon mustard, 1 teaspoon honey or maple syrup, 1/2 teaspoon dried oregano, salt and black pepper

Method
 

  1. Prep the base: If using grains like quinoa or couscous, cook them first and let them cool slightly. If using greens, rinse and pat dry so your bowl doesn’t get watery.
  2. Mix the dressing: In a small jar or bowl, combine lemon zest, lemon juice, minced garlic, olive oil, Dijon, honey, oregano, salt, and pepper. Shake or whisk until emulsified. Adjust salt and acidity to taste.
  3. Flake the tuna: Drain the tuna if needed, then gently break it into chunks with a fork. Keep some larger pieces for texture.
  4. Combine the veg: In a large bowl, add tomatoes, cucumber, red onion, olives, and parsley. Toss with a few spoonfuls of dressing to lightly coat.
  5. Add chickpeas and tuna: Fold in the chickpeas and tuna. Add more dressing and gently toss so everything is glossy but not soggy.
  6. Assemble the bowls: Divide greens or grains into bowls. Spoon the tuna-chickpea mixture on top. Sprinkle with feta and extra parsley. Drizzle with any remaining dressing.
  7. Taste and finish: Add a final pinch of salt, pepper, and a squeeze of lemon if needed. A splash of red wine vinegar can brighten it further.