Mediterranean Tuna & Instant Pot Chickpea Salad

Last Updated on July 25, 2020

Mediterranean Tuna & Instant Pot Chickpea Salad

This Instant Pot Mediterranean Tuna Salad will make even the toughest of tuna haters change their minds. Mixed with fresh olives, tomatoes, and feta cheese, this refreshing salad is a delicious and light lunch or dinner. It also functions as a great side dish, especially for brunches or barbecues. The earthy taste of chickpeas pairs perfectly with the tangy dressing in this healthy salad.

Combine the lemon juice, extra virgin olive oil, grated garlic salt and pepper in a bowl. Whisk it well until slightly thickened and emulsified.

Are you tired of the same old bland meals? Are you craving something different and exciting? This Mediterranean Tuna & Instant Pot Chickpea Salad is amazing! It tastes delicious, it’s healthy and allergy-friendly. When you eat this, you will be excited to know that it’s Soy Free, Gluten Free, and Low Carb. 

Tuna has never been the most enticing fish to consume, especially the canned stuff. However, I have found that if made correctly, it can be a delicious protein option that the entire family can enjoy. Tuna is a safe choice when it comes to all sorts of allergies and diet restrictions. Therefore, if you can find ways to liven it up without having to deal with limp, tasteless, and lifeless meals, you’ve got it made.

Since we’re a household that suffers from food allergies, we love finding ways to turn tuna into delicious creations like this Instant Pot Mediterranean Tuna Salad. Food allergies can limit meal options, so it’s nice to find or create recipes that widen those options. This salad definitely rose to the top of our favorites list as soon as we tried it. I have no doubt you’ll enjoy it, too. Plus, it’s soy-free, gluten-free, and low carb which is a major win.

Summer is winding down and cooler weather on the horizon. That means I can spend more time in the kitchen creating recipes my family will enjoy without the worry of heat exhaustion and heat strokes (it is hot in the south, y’all). With all the junk we’ve had this summer, I’ve also been wanting to try something a little lighter with more flavor. 

Mediterranean Tuna & Instant Pot Chickpea Salad is a combination of two of my favorite foods – tuna and chickpeas. It’s like having the best of both worlds on a small plate.  

 

Let’s talk about the healthy aspects of this dish. It is so full of protein! When you’re eating low carb, the objective is to eat as few carbs as possible, but also as much protein as your macros allow. Don’t worry, you will get lots of protein with this salad. 

Combine the lemon juice, extra virgin olive oil, grated garlic salt and pepper in a bowl. Whisk it well until slightly thickened and emulsified.

Another reason I’ve fallen in love with this salad is the fact that it’s full of so much flavor. It has the Mediterranean spin to it, which means it’s most likely going to be a little tangy and a little salty. I adore dishes that have lots of flavor in them! 

Whether you’re trying to eat healthier or you just like the idea of eating something tangy and crunchy, this recipe is for you. I’ve been craving chickpeas lately and my recipes prove it. They’re very versatile! Some of my favorite chickpea recipes that I’ve made include Instant Pot Thai Chickpea Salad with Curry Peanut Dressing and Instant Pot Pumpkin Chickpea Curry

I’d like to think that I’m a little adventurous when it comes to using chickpeas. They go with almost anything and are a healthy alternative. If you have kids that are picky eaters, they probably won’t even notice a difference. 

How to Make Fresh Dried Chickpeas in the Instant Pot

 

The longest part of this recipe is simply waiting for the chickpeas to cook. Once those are finished, it’s a piece of cake from there. Begin by placing your chickpeas, salt, and water in the Instant Pot and setting the time appropriately. Once finished, go the natural release route then drain the chickpeas. In one bowl, mix up all your dressing ingredients and in another bowl, mix the chickpeas and other salad ingredients. Toss together the salad and dressing, garnish, and your meal is ready!

I love using my Instant Pot as many of you know. Part of this recipe was super easy because I cook my fresh dried chickpeas in the Instant Pot. You can take a look at my recipe on how to cook chickpeas in the Instant Pot. 

I feel as though making your own chickpeas in the Instant Pot can really help stretch your money and make your budget go further. Plus, anything that you can make yourself is always going to taste better than what you find on the shelves in the store!

I actually have fun every time I make my own batch of chickpeas in the IP because it’s so easy. 

If you give this recipe a try, let me know what you think. I’d love to hear your opinion on it. I have to say that the taste of these chickpeas is even better than canned.

Are Chickpeas Even Healthy?

You may not have chickpeas as a regular part of your diet, but maybe you should change that. Chickpeas can actually help you with digestion. If you struggle in this area, you may want to add chickpeas to your diet. 

Chickpeas are also a good source of protein, which is always wonderful. If you struggle to get in your protein, then give these little guys a try. You might actually fall in love with them and start adding them to all of your favorite foods.

That’s exactly what I did. I realized how good they are and good they are for me, so I started making new dishes with them. So far, so good! My family loves them as much as I do, which is always nice. 

Tips for Making Instant Pot Mediterranean Tuna Salad

 

*Dried chickpeas can take longer to cook. However, they usually have a longer shelf life and can be more convenient in other ways. If you don’t want to wait as long for your chickpeas to cook, pre-soak them. Dried chickpeas usually take about 70 minutes in the Instant Pot with the natural release while pre-soaked chickpeas take about 40 minutes with the natural release. Canned chickpeas are also an option; however, those can sometimes come with risks for those with food allergies.

*Be sure the chickpeas are cool before mixing them with the salad ingredients. Your salad ingredients will be at room temperature. If your chickpeas are the only hot ingredient, it will be an odd experience when eating the tuna salad.

*Serve right away for the best results.

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What Does Mediterranean Tuna Taste Like?

If you are new to the taste of Mediterranean food, then you’re in for a treat. 

Describing to you what Mediterranean Tuna tastes like starts by telling you about this type of food. This type of food is always rich in protein. In this case, the protein is tuna! 

However, many Mediterranean dishes call for chicken, fish, and legumes. There are also lots of veggies in this type of dish. Some people even put fruit in their dishes. You’ll also find healthy fats, seeds, and nuts. 

So, Mediterranean tuna tastes like the tuna you love and know with a delicious spin on it. I really love my tuna this way and I think you will, too.

Is Tuna Salad Bad For You?

As with every recipe, it depends on how you prepare it and what ingredients you use. Even if you use some mayo in your tuna salad, it’s a pretty healthy option in comparison with many meals. Tuna has long been a favorite in the world of healthy foods and dieting. It’s light, takes few ingredients to spruce up, and is affordable. Tuna salad can be prepared a great many ways and some of those ways can be healthier than others. However, in general, tuna salad isn’t terrible for you but can be made healthier by watching the ingredients added to it and the quantity of those ingredients. In other words, stick with a tablespoon or two of mayo and don’t go overboard and you’re good to go.

Combine the lemon juice, extra virgin olive oil, grated garlic salt and pepper in a bowl. Whisk it well until slightly thickened and emulsified.

What are Some Other Salads to Enjoy?

If you know me, then you know that I enjoy creating different types of salads. When it comes to salads, my blog has quite a few that are favorite around here. 

 

Mediterranean Tuna & Instant Pot Chickpea Salad is delicious in its very own tangy and yummy way. If you try it, let me know what your kids think, too! It’s rich in protein, but also has a nice kick to it.

How To Make Instant Pot Mediterranean Tuna Salad

Serves – 4

Combine the lemon juice, extra virgin olive oil, grated garlic salt and pepper in a bowl. Whisk it well until slightly thickened and emulsified.

Ingredients

  • ½ cup of dried Chickpeas
  • 4 cups of Water 
  • 1 teaspoon of Salt
  • 1 (5 oz.) canned Tuna, drained
  • 1 dry pint, Cherry or Grape Tomato, halved
  • ½ cup of Kalamata Olives, sliced
  • 1 small (or ½ of a large) Red Onion, finely chopped
  • ¼ cup of crumbled feta
  • ½ cup of Chopped Parsley + more for garnish 
Dressing
  • Juice of 1 Lemon
  • ¼ cup of Extra Virgin Olive Oil
  • 1 small clove of Garlic, grated or finely minced
  • Salt and Pepper

Instructions

Add the dried chickpeas to the Instant Pot

Combine the lemon juice, extra virgin olive oil, grated garlic salt and pepper in a bowl. Whisk it well until slightly thickened and emulsified.

Add water and salt

Combine the lemon juice, extra virgin olive oil, grated garlic salt and pepper in a bowl. Whisk it well until slightly thickened and emulsified.

Pressure Cook for 50 minutes

Combine the lemon juice, extra virgin olive oil, grated garlic salt and pepper in a bowl. Whisk it well until slightly thickened and emulsified.

Allow for Natural Release when the 50 minutes are up.

Whisk lemon juice, extra virgin olive oil, grated garlic salt, and pepper in a bowl, until slightly thickened.

Combine the lemon juice, extra virgin olive oil, grated garlic salt and pepper in a bowl. Whisk it well until slightly thickened and emulsified.

Combine cooled chickpeas, tuna, cherry tomatoes, olives, onions, parsley, and feta.

Combine the lemon juice, extra virgin olive oil, grated garlic salt and pepper in a bowl. Whisk it well until slightly thickened and emulsified.

Drizzle dressing on top to coat and serve.

Combine the lemon juice, extra virgin olive oil, grated garlic salt and pepper in a bowl. Whisk it well until slightly thickened and emulsified.

Notes

  • Instead of using dried chickpeas, you can soak the chickpeas overnight. That will reduce the cooking time by more than half. If using soaked chickpeas, pressure cook for 20 mines instead of 50 minutes.

Mediterranean Tuna & Instant Pot Chickpea Salad

Mediterranean Tuna & Instant Pot Chickpea Salad

Are you craving something a little new and different? This Mediterranean Tuna & Instant Pot Chickpea Salad is amazing! It tastes delicious, it’s healthy and allergy-friendly. When you eat this, you will be excited to know that it’s Soy Free, Gluten Free, and Low Carb. 

Ingredients

  • ½ cup of dried Chickpeas
  • 4 cups of Water
  • 1 teaspoon of Salt
  • 1 (5 oz.) canned Tuna, drained
  • 1 dry pint, Cherry or Grape Tomato, halved
  • ½ cup of Kalamata Olives, sliced
  • 1 small (or ½ of a large) Red Onion, finely chopped
  • ¼ cup of crumbled feta
  • ½ cup of Chopped Parsley + more for garnish

DRESSING!

  • Juice of 1 Lemon
  • ¼ cup of Extra Virgin Olive Oil
  • 1 small clove of Garlic, grated or finely minced
  • Salt and Pepper

Instructions

  1. Place the dried chickpea in the Instant Pot insert.
  2. Add 4 cups of water and a teaspoon of salt.
  3. Select the “Pressure Cook” mode and adjust the time, with the “- / +” to 50 minutes.
  4. When Instant Pot beeps, let the pressure release the natural way. It usually takes another 20 minutes.
  5. Drain the chickpeas and let it cool.
  6. Meanwhile, make the dressing. Combine the lemon juice, extra virgin olive oil, grated garlic salt, and pepper in a bowl. Whisk it well until slightly thickened and emulsified.
  7. In a large bowl combine the cooled chickpeas, drained tuna, onions, cherry tomatoes, Kalamata olives, chopped parsley, and feta cheese.
  8. Drizzle the salad with the lemon-olive oil dressing and toss well to coat everything with the dressing.
  9. Garnish with more parsley and crumbled feta cheese. 
  10. Serve immediately.

Notes

Instead of using dried chickpeas, you can soak the chickpeas overnight. That will reduce the cooking time by more than half. If using soaked chickpeas, pressure cook for 20 mines instead of 50 minutes.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 304Total Fat: 20gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 18mgSodium: 820mgCarbohydrates: 23gFiber: 4gSugar: 12gProtein: 11g
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