Harissa Tuna Salad
Salads are a great choice for a quick light meal. You can often make them in advance (don’t put any dressing on or wet ingredients like tuna until you are ready to serve) They are also packed full of nutrients to help you stay on track with your healthy eating goals. By using harissa spice in this salad, you get an interesting non-traditional tuna salad that contains no mayonnaise or celery as is common in most American delis. This version provides approximately 15 g of protein, 2 g of fat and no saturated fat.
What is Harissa?
Harissa spice is made from various sorts of chili peppers. It can include garlic, cumin, coriander or other spices and is traditionally used in North African cuisine. It also 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. Different brands of harissa will have a different mix of ingredients, so you might have to experiment a bit to find the flavor profile you enjoy.
A Light Lunch or Healthy Snack
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. I often serve this Harissa tuna salad with whole grain crackers and the combination makes a healthy snack. In addition to crackers, you can also add fresh fruit of your choice to create a nutritious light lunch.
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|Prep Time||10 minutes|
- 5 oz low sodium tuna packed in water drained
- 1 can (15.5 oz) Garbanzo Beans no salt added
- 1/2 cup cherry tomatoes cut in half
- 1/4 cup parsley chopped
- 1/2 tsp Harissa spice (use more or less, as desired)
- 1 Tbsp. whole kernel corn
- 1 Tbsp. pepper finely minced
- 1/2 tsp lemon grass paste
- 1/2 tsp 1% or nonfat milk
- Drain and rinse tuna.
- 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 (values are approximate).