Mediterranean Chickpea Tuna Lettuce Wraps

Name: Mediterranean Chickpea Tuna Lettuce Wraps
Prep time: 15 min
Total time: 15 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 10 oz tuna in water or olive oil, drained (5 oz), drained; 1 1/2 cups canned chickpeas, rinsed and drained, rinsed; 8 large outer romaine lettuce leaves; 1 cup English cucumber, diced; 1 cup cherry tomatoes, halved; 1/2 cup kalamata olives, halved; 1/4 cup red onion, finely diced; 1/4 cup fresh flat-leaf parsley, chopped; 2 tbsp extra-virgin olive oil; 2 tbsp fresh lemon juice; 1/2 tsp dried oregano; 1/4 tsp black pepper, freshly ground; 1/4 tsp salt

A no-cook Mediterranean lunch of oil-packed tuna and chickpeas tossed with cucumber, tomato, kalamata olives, and lemon herb dressing, served in crisp romaine leaves.

15 minEasyServes 2490 cal/serving

MediterraneanLunchNo-CookDASHHigh ProteinHigh FiberDairy-FreeGluten-FreeNut-FreeEgg-FreePork-FreeAlcohol-FreeCorn-Free

Ingredients

10 oz tuna in water or olive oil, drained (5 oz), drained
1 1/2 cups canned chickpeas, rinsed and drained, rinsed
8 large outer romaine lettuce leaves
1 cup English cucumber, diced
1 cup cherry tomatoes, halved
1/2 cup kalamata olives, halved
1/4 cup red onion, finely diced
1/4 cup fresh flat-leaf parsley, chopped
2 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1/2 tsp dried oregano
1/4 tsp black pepper, freshly ground
1/4 tsp salt

Instructions

1

In a large bowl, whisk together 2 tbsp extra-virgin olive oil, 2 tbsp fresh lemon juice, 1/2 tsp dried oregano, 1/4 tsp salt, and 1/4 tsp freshly ground black pepper to make the dressing.
2

Add 10 oz drained tuna in water or olive oil, drained (5 oz), 1 1/2 cups rinsed canned chickpeas, rinsed and drained, 1 cup diced English cucumber, 1 cup halved cherry tomatoes, 1/2 cup halved kalamata olives, 1/4 cup finely diced red onion, and 1/4 cup chopped fresh flat-leaf parsley to the bowl. Toss gently until everything is coated.
3

Taste and adjust seasoning with more lemon juice, salt, or pepper as needed.
4

Arrange 8 large outer romaine lettuce leaves on a serving platter. Spoon the tuna-chickpea mixture generously into each leaf.
5

Serve immediately, or refrigerate the filling for up to one day and assemble just before eating.

Questions

How long does Mediterranean Chickpea Tuna Lettuce Wraps keep?

Refrigerate leftovers within two hours and eat them within three days. It is served cold; there is nothing to reheat.

Can I halve or double Mediterranean Chickpea Tuna Lettuce Wraps?

Yes. As written it serves 2. Every ingredient in this entry carries precomputed half and double quantities, and the app's batch dial rewrites them inside each step. There is no cooking pitfall here; the quantities simply scale.

Cook this free in the app

Textual Chef is 4,504 plain-text recipes, free to read and free to cook from. No account, no paywall, no ads, no life stories. Open this one in the app and each quantity sits inside the step that uses it, so you read once and cook.

Every recipe is curated or public-domain sourced, written to one template and checked before it publishes. Nothing here is a scraped blog post.

Cook this free in the appNo download needed. It opens in your browser. The kitchen tools (planner, shopping list, pantry, import) are $5.33 a month billed annually; the first 30 days are free.