Sunday, September 14, 2014

Garbanzo and Tuna Salad Recipe with Parsley and Red Pepper

Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com
For all the parsley fans, this is a perfect No-Heat Lunch salad!

(Updated with better photos and step-by-step instructions, September 2014.)  All summer I've been making old favorites from the blog and re-shooting the photos to show off the recipes a little better, and now fall is coming and I want to share those updated favorites like this Garbanzo and Tuna Salad with Parsley and Red Pepper while fresh garden herbs and veggies are still available.  So this week I'm going to have to give the Meatless Monday people a raincheck, but you can always click that link and scroll through all the past Meatless Monday posts if you're looking for meatless dinner ideas.

This salad was inspired by the wonderful tuna packed in olive oil that I love so much that now when I can't find it in stores near me I order Genova Tonno Tuna in Olive Oil by the case from Amazon.com.   (You can use any good quality tuna that's available where you live, preferably tuna packed in olive oil.)   The salad is also a riff on my favorite  White Bean Salad with Tuna and Parsley.  I love the combination of beans, tuna, and parsley, and parsley has been declared one of the World's Healthiest foods because it contains lots of anti-oxidants.  For sure if I was still going off to teach school every day, this is a salad I'd love for a delicious No-Heat Lunch.  Red peppers are especially good in the fall, so if you like these flavors, please give this salad a try!

draining beans for Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com
Drain the can of garbanzo beans into a colander and rinse well with cold water.  Let drain or pat dry with paper towels so the beans aren't wet.

dressing for Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com
Whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.

marinating beans for Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com
Put the beans into a bowl, mix with about half the dressing mixture, and let beans marinate while you prep the other ingredients.  (I have no idea why I marinated the beans in a different bowl, duh.)

chopped ingredients for Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com
Chop up the red bell pepper and chop about 1/4 cup chopped red onion.  (You can also use sliced green onion if you're not a raw onion fan.)

parsley for Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com
Finely chop about a cup of parsley.  I like curly parsley in this salad, but curly or flat parsley will work.

tuna for Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com
Drain the tuna and break apart with a fork.  (Keep it slightly chunky.)

mixing salad for Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com
When all the ingredients are ready, gently mix the marinated beans, red pepper, onion, and parsley into the tuna, adding the rest of the dressing (as much as you prefer.)

original photo for Garbanzo and Tuna Salad with Parsley and Red Pepper found on KalynsKitchen.com
And just for fun, here's the original photo of this salad from back in 2007!


Garbanzo and Tuna Salad with Red Peppers and Parsley
(Makes about 4 servings, recipe created by Kalyn with inspiration from White Bean Salad with Tuna and Parsley.)

Ingredients:
1 can (5 oz.) tuna packed in olive oil (I love Genova Tonno tuna in olive oil)
1 can garbanzo beans (also called chickpeas)
1 chopped red bell pepper
1/4 cup chopped red onion (or use sliced green onion if you're not a raw onion fan)
1 cup chopped parsley (I prefer curly parsley for this)

Dressing Ingredients:
3 T extra virgin olive oil
2 T fresh lemon juice (I used my fresh-frozen lemon juice)
salt and pepper to taste

Instructions:
Put garbanzo beans in colander and rinse well with cold water, until no more foam appears. Let drain, then pat dry with paper towels if needed so the beans are relatively dry.

In small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.  Put the drained beans into a bowl and mix in half the dressing.  Let beans marinate while you prep the other ingredients.

Chop the red pepper and red onion (or green onion.)  Wash the parsley, spin dry, and finely chop.  (You can use flat parsley, but I like the texture of the curly parsley in this salad.)

Drain oil from tuna and discard, then put tuna in mixing bowl. Break apart with a fork a little, keeping it slightly chunky. Add the marinated beans and dressing, chopped red pepper, chopped red onion, and chopped parsley and gently combine. (Don't over-mix the salad.)

Gently mix additional dressing into salad. If you prefer your salads on the dry side, you may not want all the dressing. Season to taste with more fresh ground black pepper and sea salt to taste and serve. This will stay good in the refrigerator for at least a day or two and it's great for a No-Heat Lunch, but at my house it probably wouldn't last that long.

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South Beach Suggestions:
Beans are allowed for any phase of the South Beach Diet, but they're limited to small portions for phase one, so I would eat a salad like this as a wonderful lunch for phase two or three.

Nutritional Information? I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Amazing Salads with Parsley:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Cucumber, Onion, and Parsley Salad ~ Kalyn's Kitchen
Parsley Salad ~ Yummy Supper
Middle Eastern Tomato Salad ~ Kalyn's Kitchen
Tuna Salad with Lemon and Olives ~ The Parsley Thief
Kalyn's Tabbouli with Almonds ~ Kalyn's Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)  

Blogger Disclosures:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon! 

This recipe was originally posted as part of Weekend Herb Bloggingcounter customizable free hit, hosted by the lovely Ulrike of Kuchenlateincounter customizable free hit

25 comments:

Ulrike said...

I feel honoured that you turn away from your favourite herb, just for me!. The salad sounds great, hard that you can't try all those great WHB recipes.

Lydia said...

I am urging on the little parsley plants in my garden -- after two days of deluge, we've finally got some sun to help the plantlets along! Perhaps I will tell them that there is a great recipe waiting for them... this really looks delicious.

katiez said...

Great salad - all of my favorite ingredients. They curly parsly looks so pretty.
I plant 3 parsley plants and, at the same time, 3 or 4 patches of seeds. The seeds do take awhile but they come into their own in late summer when the others are getting kind of tired....

valentina said...

what a fabulous salada!! the colours are so inviting.not to mention the ingredients.

sandi @ the whistlestop cafe said...

Great!!
As usual. I can always count on something worth trying here. Thanks!

Mary Frances said...

That is one beautiful salad! I've often thought that chickpeas tasted a bit like tuna, so I think I'll make a vegetarian version of this and just increase the chickpeas.

Christine said...

There are so many things here that are wowing me! First, your blueberry header is a knockout!
This salad with both garbanzos and tuna is on my list for this weekend, and your recipe index is a marvel to behold! Good going!

Kalyn said...

Ulrike, you know I've been having a little side thing with parsley for a while now. Of course, cilantro will always be my first love.

Lydia, good luck with the plants. I think parsley is pretty hardy once it gets going.

Katie, thanks. Good idea to mix seeds with plants. I think I might still plant some seeds.

Valentine, thanks. It was tasty.

Sandy, you are too kind.

Mary Frances, I think this would be great without the tuna. I might put more red pepper if I wasn't using tuna. Maybe I'll try your version too.

Christine you are always so sweet. Of course the amazing Rand did the blueberry header. I did love the salad, and thanks for noticing the recipe index. I've been working hard on it, and I think I might be 1/2 done. I have the biggest categories done, that's for sure.

sher said...

You're right--it's horrible trying to grow parsley from seed! The salad looks delicious and so pretty too. I love canned Italian tuna so much, I ask for it as a Christmas gift!

SteamyKitchen said...

I've tried growing parsley from seed and gave up 5 times now!! Well, I'm going to just have to get a little plant.

Paz said...

I love the looks and sounds of this salad. It's another one to put on my list. Thanks!

Paz

Kalyn said...

Sher, sounds like a great Christmas present to me!

Jaden, I like Katie's idea. Plant a couple of plants, then plant some seeds too. If the seeds don't work out, you still have the plant!

Paz, thanks. I hope your list isn't as long as mine; so many recipes, so little time!

Ouizer said...

Absolutely delicious sounding recipes!! Thanks for sharing!!
The only ones who have been eating tuna (in water) around here are our cats; they will go nuts when they hear me touching the can opener, so as soon as I figure out how we can enjoy the garbanzo and tuna salad or the white beans tuna salad without having to share any of it with them, I am definitely going to give it a try!

Paz said...

P.S. I love your new banner. Forgot to mention it earlier.

Paz (off to make the salad right now!)

Mimi said...

Abother salad with sun-dried tomatoes?

I say, "Bring it on!"

Foodfreak said...

Your salad looks lovely, and so much like summer!

butti said...

This looks great! I don't know where to get the garbanzo beans in Germany but I will try ...

Kalyn said...

Ouizer, thanks. Just put your cats in the bedroom and shut the door. (Oh, can you believe I said something so mean?)

Paz, of course it's the talented Rand who makes the banners. Hope you liked the salad.

Mimi, ok! I wil get to work on that version.

Food freak, thanks. I agree this is perfect to eat in the summer!

Butti, hope you can find them. Maybe the dried beans?

Ouizer said...

Kalyn this is exactly what we did! We locked the cats out and ourselves in - Clara opens EVERY door in the house!
I used a water tuna and added olive oil, followed your advise on the red peppers, added lots of parsley and garlic - it was a summer delight!!!! Of course we couldn't help felling mean and sorry.... for our cats, yelling their heads off behind the door and trying to break down the door....

Message for BUTTI: Every single Turkish supermarket and Turkish grocery in Germany sells garbanzo cans or if you prefer KICHERERBSEN; go to the Konserven aisle, you won't miss them! :)

Kalyn said...

Ouizer, so glad you got to try it. How funny. And thanks for the note about finding garbanzos in Germany.

Nau-Dee said...

Oh this looks wonderful!

Katie Webster said...

My mouth is literally watering as I read this. So glad you pulled this one out of the archives! It is a keeper:)

Kalyn Denny said...

Thanks so much Katie; I love this combination!

BecHeflin said...

I love all forms of tuna salad, Kalyn. This sounds so awesome!

Kalyn Denny said...

Thanks Bec; I'm a huge tuna fan as well!

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