Salads are a great choice for a quick light meal. They are easy to make, can often be made ahead, and are packed full of nutrients to help you stay on track with your healthy eating goals.
Harissa spice, made from various sorts of chili peppers, can include garlic, cumin, coriander or other spices. It is traditionally used in Northern African cuisine. It has a bit of a kick, so if you don’t like spicy food, this recipe may not be for you (or use less spice to tone it down). You can buy harissa at specialty spice shops or on-line, or you can make your own. In this recipe I’ve combined tuna with garbanzos, parsley, onion and cherry tomatoes, and seasoned it with harissa spice, lemon juice, ground pepper and a touch of salt.
Harissa Tuna Salad (4 servings)
5 oz low sodium tuna packed in water (drained)
1 can (15.5 oz) garbanzo beans (no salt)
1/2 cup cherry tomatoes, cut in half
1/4 cup chopped parsley
1/2 tsp. Harissa spice (use more or less, as desired)
1 Tbsp. lemon juice
1 Tbsp. red onion (finely minced)
1/2 tsp. ground pepper
1/2 tsp. salt
Drain and rinse garbanzo beans. Mix all ingredients in a small bowl. Adjust seasonings as needed. Serve over lettuce with some whole grain crackers, add a little fresh fruit on the side, and you are set for a delicious lunch.
Nutrition Information per serving (3/4 cup): 160 calories; 2 grams fat; 0 grams saturated fat; 0 grams transfat; 15 mg cholesterol; 340 mg sodium; 21 grams carbohydrate; 5 grams dietary fiber; 15 grams protein.