Chickpea and Tuna Salad Portuguese-style

Chickpea and Tuna Salad Portuguese-style Recipe | Portugal

Region / culture: Portugal | Preparation time: 15 minutes | Cooking time: 45 minutes | Servings: 4

Introduction

Chickpea and Tuna Salad Portuguese-style is a delicious and nutritious dish that is perfect for a light lunch or dinner. This recipe combines the flavors of tuna, chickpeas, and a variety of other ingredients to create a satisfying and flavorful salad.

History

This recipe is inspired by traditional Portuguese cuisine, which often features fresh seafood, legumes, and flavorful spices. The combination of tuna and chickpeas in this salad is a popular choice in Portugal, where fresh ingredients are abundant and meals are often simple yet delicious.

Ingredients

1 can of tuna (drained)
1 can of chickpeas (drained)
half a green onion (thinly sliced)
freshly ground pepper
minced garlic
crushed sea salt
3 hard boiled eggs (peeled and sliced)
a spoonful of sliced black olives and green olives
a dash of Italian salad spice
0.25 cup of olive oil
a couple of splashes of white wine vinegar
potatoes (quantity depends on serving size) or lettuce leaves
french bread

How to prepare

If you are using potatoes, start by placing them in a pot with water, 3 tbsp of olive oil, minced garlic, salt, and pepper. Boil for 45 minutes, then drain the potatoes. Return the pot with the potatoes to the unused burner to allow the heat to evaporate any remaining water. This should take 1 to 2 minutes. Once done, transfer the potatoes to a platter.
Cut the French bread into slices.
In a separate bowl, mix together tuna, chickpeas, green onions, garlic, eggs, black and green olives, and garlic. Serve this mixture.
To make a salad, add olive oil and wine vinegar to the salad mixture. Serve and enjoy.
If you prefer to use lettuce leaves, place them on separate plates and top with the salad mixture.
Enjoy.

Variations

Add diced tomatoes or roasted red peppers for extra color and flavor.
Substitute canned salmon or sardines for the tuna for a different twist on this recipe.
Try adding fresh herbs like parsley or cilantro for a burst of freshness.

Cooking Tips & Tricks

Be sure to drain the tuna and chickpeas well before using them in the salad to prevent excess moisture.

- For extra flavor, try adding a splash of lemon juice or a sprinkle of paprika to the salad mixture.

- Feel free to customize this recipe with your favorite ingredients, such as diced tomatoes, roasted red peppers, or avocado.

Serving Suggestions

Serve this salad on a bed of lettuce leaves for a refreshing and light meal. You can also enjoy it with a side of crusty French bread for added texture and flavor.

Cooking Techniques

Boil the potatoes until tender for a hearty addition to the salad.

- Mix the salad ingredients gently to avoid breaking up the tuna and chickpeas.

- Adjust the seasoning to taste before serving.

Ingredient Substitutions

Use canned white beans or lentils instead of chickpeas.

- Swap out the green olives for black olives or capers.

- Replace the white wine vinegar with red wine vinegar or lemon juice.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 2 days. Just be sure to add the lettuce leaves and French bread right before serving to keep them fresh and crisp.

Presentation Ideas

Arrange the salad on a large platter and garnish with fresh herbs or a drizzle of olive oil for an elegant presentation. You can also serve it in individual bowls or on plates for a more casual meal.

Pairing Recommendations

This salad pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. You can also enjoy it with a light beer or sparkling water for a refreshing beverage option.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, simply microwave the salad for a few seconds or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Each serving of Chickpea and Tuna Salad Portuguese-style contains approximately 350 calories. This makes it a light and nutritious meal option.

Carbohydrates

This recipe is a good source of carbohydrates, thanks to the chickpeas and French bread. Carbohydrates provide energy for the body and are an important part of a balanced diet.

Fats

The olive oil in this recipe provides healthy fats, which are essential for brain function, hormone production, and overall health. The olives also contribute to the fat content of the salad.

Proteins

Tuna is a rich source of protein, which is important for muscle growth and repair. The chickpeas also provide a good amount of protein, making this salad a satisfying and filling meal.

Vitamins and minerals

This salad is packed with vitamins and minerals, including vitamin C from the green onions and olives, and iron from the chickpeas. These nutrients are essential for overall health and well-being.

Alergens

This recipe contains tuna and eggs, which are common allergens. If you have allergies to these ingredients, be sure to substitute them with suitable alternatives.

Summary

Overall, Chickpea and Tuna Salad Portuguese-style is a well-balanced and nutritious meal option that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

Chickpea and Tuna Salad Portuguese-style is a flavorful and nutritious dish that is easy to make and perfect for a light meal. With a good balance of carbohydrates, fats, proteins, vitamins, and minerals, this salad is a healthy and satisfying option for any occasion. Enjoy!

How did I get this recipe?

The memory of discovering this recipe for the first time is a cherished one. It was many years ago, during a trip to Portugal with my husband. We were wandering through the bustling streets of Lisbon, taking in the sights and sounds of this vibrant city. As we passed by a small cafe, the tantalizing aroma of a dish being prepared wafted out into the street, drawing us in like a magnet.

Curious, we decided to step inside and see what was cooking. The owner, a friendly woman with a warm smile, greeted us and invited us to sit down at a table. She was preparing a Chickpea and Tuna Salad, a traditional Portuguese dish that she claimed was a family recipe passed down through generations.

As we watched her work in the kitchen, I was struck by the simplicity of the ingredients and the care with which she prepared each one. The chickpeas were soaked overnight and then boiled until tender, the tuna was fresh and flaked into small pieces, and the dressing was a simple combination of olive oil, lemon juice, garlic, and herbs.

I was mesmerized by the way she combined these ingredients in a large bowl, tossing them together with her hands until everything was evenly coated in the tangy dressing. The final touch was a sprinkling of chopped parsley on top, adding a burst of color and freshness to the dish.

When she served us each a generous portion of the salad, I couldn't wait to take my first bite. The flavors exploded in my mouth, the creamy chickpeas complementing the savory tuna and the zesty dressing tying everything together perfectly. It was unlike anything I had ever tasted before, and I knew that I had to learn how to make it myself.

After our meal, I asked the owner if she would be willing to share her recipe with me. To my delight, she agreed and spent the next hour teaching me the ins and outs of making Chickpea and Tuna Salad Portuguese-style. I took careful notes, making sure to capture every step and ingredient so that I could recreate it at home.

When we returned from our trip, I wasted no time in putting my newfound knowledge to the test. I gathered all the necessary ingredients and set to work in my own kitchen, channeling the skills and passion of the kind woman who had shared her recipe with me.

As I boiled the chickpeas and flaked the tuna, I could almost hear her voice guiding me through each step. I added the olive oil, lemon juice, garlic, and herbs, mixing everything together with my hands just as she had done. The aroma that filled my kitchen was intoxicating, transporting me back to that small cafe in Lisbon where it all began.

When I finally sat down to enjoy the finished dish, I was filled with a sense of pride and satisfaction. The Chickpea and Tuna Salad tasted just as delicious as I remembered, a testament to the power of a good recipe and the joy of sharing food with loved ones.

Since that day, Chickpea and Tuna Salad Portuguese-style has become a staple in my cooking repertoire, a dish that I make again and again for family gatherings and special occasions. Each time I prepare it, I am reminded of the kind woman in that cafe and the magical moment when I first discovered this incredible recipe.

I am grateful for the opportunity to learn from her and to pass on her knowledge to future generations. Cooking is more than just a task to me; it is a way to connect with others, to create memories, and to celebrate the beauty of good food.

And so, whenever I make Chickpea and Tuna Salad Portuguese-style, I do so with a heart full of gratitude and a spirit of adventure. For in that simple dish, I have found not only a delicious meal but also a connection to a place and a people who have forever shaped my love for cooking.