Tuna rocket orange and chickpea salad
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Prep Time
10 Minutes
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Cook Time
0 Minutes
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Yield
1
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Difficulty Level
Easy, Quick
Ingredients
- 1 x 185g can Safcol Tuna in Springwater, drained
- 100g rocket, washed
- 1 400g can chickpeas, drained
- 1 lemon, juice and zest
- 12 pitted kalamata olives, cut in quarters
- ½ small red onion, thinly sliced
- 10 snowpeas, top & tailed and sliced length ways
- 2 oranges, segmented
- 2 tablespoons olive oil
- sea salt and freshly ground black pepper
Instructions
- In a large bowl, add the washed rocket, onion, chickpeas, snowpeas, olives and tuna.
- Using a sharp knife, peel the oranges and cut out the segments, avoiding the white membrane. Add the orange segments to the bowl and squeeze the rest of the orange juice into the bowl. Repeat with the second orange. Add the lemon juice and olive oil and season to taste. Serve immediately.
| Servings: | 4 |
| Ready in: | 10 Minutes |
| Course: | Lunch, Entreè |
| Recipe Type: | Salad |
| Ingredient: | Tuna |
Tuna rocket orange and chickpea salad
Light, refreshing and completely delicious, this scrumptious tuna rocket orange and chickpea salad is simple to make and perfect for the warmer months! There’s an added bonus too, it’s loaded with heaps of vitamins and nutrients.
A well-created salad is not only satisfying but satisfies the health needs of your body. This salad does this by providing a perfect combination of healthy fats, protein, and fibre to keep you feeling fuller for longer and supporting the health of your body. Safcol tuna provides both healthy fat in the form of omega-3 fat and protein. This fish is also a good source of B12 and choline which your body needs for central nervous system function. It also contains selenium and iodine which support the health and normal functioning of your thyroid.
Rocket is a great source of vitamins, C, B E and K. Vitamin K is needed to help create strong bones. Vitamin K also allows your blood to clot normally. Rocket is also a good source of the beta-carotenes lutein and zeaxanthin which support the health of your eyes.
Olives and olive oil provide healthy monounsaturated fat. This fat, like the omega-3 fat found in tuna, helps your cholesterol levels to stay at healthy levels. Olives are also a good source of fibre to keep your gut functioning optimally.
Lemons and oranges keep your immune system working at its best with vitamin C. Red onions are part of the allium family which are linked to reducing your risk of certain cancers such as colorectal cancer. It is also a source of vitamin C and B6, which is needed to make energy from the food which you eat and manganese which plays many roles in the digestion of proteins, cholesterol, and carbohydrates.
Snow peas are a good source of vitamin C and vitamin A to support the health of your eyes and your immune system function. Folate is needed to repair and make DNA and vitamin K. This is clearly no ordinary salad.
