Harissa Tuna Salad

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harissa tunaSalads 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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Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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Print Recipe
Harissa Tuna Salad
harissa tuna
Votes: 0
Rating: 0
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Course
Course Salads, Snacks
Cuisine
Cuisine American
Prep Time
10 minutes
Prep Time 10 minutes
Servings
servings
Servings
servings
Ingredients
Course
Course Salads, Snacks
Cuisine
Cuisine American
Prep Time
10 minutes
Prep Time 10 minutes
Servings
servings
Servings
servings
Ingredients
harissa tuna
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Drain and rinse tuna.
  2. Drain and rinse garbanzo beans.
  3. Mix all ingredients in a small bowl. Adjust seasonings as needed.
  4. Serve over lettuce with some whole grain crackers.
  5. Add a little fresh fruit on the side and you are set for a delicious lunch.
Recipe Notes

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).

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