Thursday, June 07, 2007

Garbanzo and Tuna Salad Recipe with Parsley and Red Pepper

Today we're having another bean salad featuring that wonderful tuna packed in olive oil that I wrote about yesterday. There were two things that inspired the ingredients in this salad. The first one was a suggestion from Valerie Phillips, the food editor of The Deseret News, Salt Lake's biggest newspaper. She had the idea of using sun-dried tomatoes as an ingredient in my White Bean Salad with Tuna and Parsley. But (this is how my mind works) when I went to make the salad I didn't have any sun-dried tomatoes and put some finely chopped red bell peppers instead. (Can you tell there may be another salad coming with the sun-dried tomatoes?)

The second influence for the salad was the lovely Ulrike of Kuchenlatein who is the host for Weekend Herb Blogging this week. Since she's been such a faithful participant of WHB for a while now, I've learned that parsley is her very favorite herb, so I thought it would be fun to make a salad that had parsley. So from the influence of two very good cooks, this salad was born.

Parsley is relatively easy to grow yourself, but you may want to purchase plants rather than starting it from seeds, because even the Wikipedia entry on parsley confirms it's very slow to germinate. Whether to prefer curly or flat-leaf parsley is a matter of preference, but there's no doubt that some people turn their nose up at the curly stuff and declare the flat-leaf Italian parsley to have better flavor. Personally, I like them both, but for a salad like this one, where the parsley is essentially an ingredient, not just a flavoring, I much prefer the more bulky curly parsley. Parsley has been declared one of the World's Healthiest foods because it contains lots of anti-oxidants. It's also available year-round at reasonable prices in the grocery stores in most parts of the world, making it one of the world's most popular herbs for culinary use.

Garbanzo and Tuna Salad with Red Peppers and Parsley
(Makes about 4 servings, recipe created by Kalyn with inspiration from the good cooks mentioned above.)

1 can tuna packed in olive oil (I love Tonno Genova brand)
1 can garbanzo beans (also called chickpeas)
1/2 cup chopped red bell pepper
1/4 cup chopped red onion
1 cup chopped parsley (I prefer curly parsley for this)

Dressing Ingredients:
3 T extra virgin olive oil
2 T fresh lemon juice
salt and pepper to taste

Put garbanzo beans in colander and rinse well with cold water, until no more foam appears. Let drain, then pat dry with paper towels.

Drain oil from tuna and discard, then put tuna in mixing bowl. Break apart with a fork a little. Add beans, chopped red pepper, chopped red onion, and chopped parsley and gently combine. (Don't overmix the salad.)

In small bowl, whisk together olive oil and lemon juice. Gently mix dressing into salad. If you prefer your salads on the dry side, you may not want all the dressing. Season to taste with fresh ground black pepper and sea salt and serve. This will stay good in the refrigerator for at least a day or two, but at my house it would never last that long.

Printer Friendly Recipe
(Edit - 5-13-07 - Paz from The Cooking Adventures of Chef Paz also made this salad. Read about how she liked it at that link.)

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.

See How Much I Love Salads with Parsley:
Cucumber, Onion, and Parsley Salad
Carrot, Parsley and Garbanzo Salad
Carrot and Parsley Salad
Middle Eastern Tomato Salad
Tomato and Garbanzo Salad
Kalyn's Tabbouli with Almondscounter customizable free hit


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...

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!


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!

Blogging tips