Monday, April 2, 2012

Chick Pea or Garbanzo Bean and Tuna Salad

Chick Pea or Garbanzo Bean and Tuna Salad
Shaking off the winter hibernation usually means shedding a few pounds too. While I love a simple garden salad  and dressing, especially with some grilled chicken, I really need a variety to keep myself interested and not fall off the diet bandwagon. The following is simple, fast, healthy, and most of all, delicious. You will need....

For the Salad...

  • 1 15 oz cans of Chick Peas (low sodium if avail)
  • 1-2 5oz cans Solid Tuna in Water
  • 2-3 tbsp Red Bell Pepper finely diced
  • 2-3 tbsp Purple Onion finely diced
  • 2-3 tbsp Celery finely diced
  • 2-3 tbsp Carrot finely diced
  • 1/4 cup Cucumber - Seeded & Diced - I use English & keep the peel for color
I like to use a big mixing bowl to keep down the spill over mess. Drain and rinse the chick peas in a strainer, pat dry with towel, add to bowl. Squeeze tuna dry and flake into bowl. If very chunky, it will flake more as you toss salad. This recipe is actually 1/2 scale of what I usually make to hold me over for a few days for either lunch or dinner. For me, 3 cans of tuna to 2 cans of beans is the right ratio, but please adjust for your own tastes. Same for the veggies, you can bulk up on low calorie goodies with by bumping them up to a 1/4 cup each and even more for the cucumber. If you really don't like onion or pepper, no problem. Eat what you like! Toss the veggies in and mix with dressing below.

For the Dressing (for amount above)

  • 1/4 cup Apple Cider Vinegar - personal favorite, red wine works too or rice vinegar is lighter flavor
  • 1/4 cup Olive Oil
  • 1 tbsp Dried Parsley
  • Red Pepper flake to taste
  • Black Pepper to taste
  • Salt to taste
Normally, I see most dressing or vinaigrette recipes calling for about 3 to 1 ratio for oil to vinegar. To help control the calories I go with a 1 to 1 most of the time. This has happened over the years and I really love a strong vinegar punch. Try the 1 to 1 here and taste it before you toss on the salad. Add some more olive oil if you need, but if you give it a chance, it will grow on you. Pour enough dressing over the salad to make your taste buds smile

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