How many calories are in Tuna Salad with Chickpeas and Egg?
Tuna Salad with Chickpeas and Egg has about 508 calories per serving based on the current ingredient list and serving size on this page.
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Tuna Salad with Chickpeas and Egg
Tuna Salad with Chickpeas and Egg is a Dinner international recipe with 508 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
508 kcal
Total Time
20 min
Servings
1
Protein
58.7 g
About This Recipe
The story behind Tuna Salad with Chickpeas and Egg
Tuna Salad with Chickpeas and Egg is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around egg, chickpeas, and onion.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 508 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tuna Salad with Chickpeas and Egg worth coming back to.
Ingredients
- Egg1 count (55 g)
- Chickpeas1/2 cup (100 g)
- Onion1/4 count (38 g)
- Lettuce1 cup (35 g)
- Olive Oil1 tablespoon (10 ml)
- Lemon Juice1 tablespoon (15 g)
- Canned Tuna in Water1 can (120 g)
Instructions
- 1
Step 1
Wash the egg and put in a pot with boiling water. Boil for 8-10 minutes.
- 2
Step 2
At the same time, cut the onion into thin strips and, if you want, soak them into salted water to reduce its bitterness.
- 3
Step 3
After the egg cooking time, remove
- 4
Step 4
Cut the lettuce and put it at the bottom of a plate. Add the chickpeas, onion, tuna and egg.
- 5
Step 5
Put the oil and lemon juice. Add salt and pepper to taste and mix well.
Nutrition Snapshot
Macros and micros at a glance
65/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
508
Protein
58.7g
Carbs
69.1g
Fat
21.6g
Fiber
12.9g
Micronutrients
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Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
EggFishTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Tuna Salad with Chickpeas and Egg can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Tuna Salad with Chickpeas and Egg
How long does Tuna Salad with Chickpeas and Egg take to make?
Tuna Salad with Chickpeas and Egg takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tuna Salad with Chickpeas and Egg?
Most ingredients in Tuna Salad with Chickpeas and Egg can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tuna Salad with Chickpeas and Egg?
Tuna Salad with Chickpeas and Egg can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tuna Salad with Chickpeas and Egg?
Yes, Tuna Salad with Chickpeas and Egg generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Tuna Salad with Chickpeas and Egg?
Reheat Tuna Salad with Chickpeas and Egg gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Tuna Salad with Chickpeas and Egg up or down?
Yes. Tuna Salad with Chickpeas and Egg is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tuna Salad with Chickpeas and Egg?
A large skillet, saucepan, or sheet pan works well for Tuna Salad with Chickpeas and Egg. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Tuna Salad with Chickpeas and Egg is cooked properly?
Tuna Salad with Chickpeas and Egg is ready when the egg is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
Is Tuna Salad with Chickpeas and Egg suitable for vegetarians?
No. Tuna Salad with Chickpeas and Egg is not vegetarian as written because it includes Canned Tuna in Water.
Is Tuna Salad with Chickpeas and Egg gluten-free?
Yes. Tuna Salad with Chickpeas and Egg is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Tuna Salad with Chickpeas and Egg?
Yes. This recipe includes Egg, Fish, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tuna Salad with Chickpeas and Egg ahead of time?
Tuna Salad with Chickpeas and Egg can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Tuna Salad with Chickpeas and Egg for my calorie or macro goals?
Tuna Salad with Chickpeas and Egg already lands in a fairly high-protein range at about 58.7 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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