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

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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.

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Questions

Does Mediterranean Chickpea Tuna Lettuce Wraps contain fish?

Yes: 10 oz tuna in water or olive oil, drained (5 oz), drained. The full allergen list for this entry is fish. Packaged ingredients vary by brand, so check labels if the allergy is serious.

How much protein is in Mediterranean Chickpea Tuna Lettuce Wraps?

One serving (the recipe makes 2) has 32 g of protein in about 490 calories, alongside 28 g carbohydrate and 18 g fat, plus 6 g fiber and 680 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein lunch collection.

How long does Mediterranean Chickpea Tuna Lettuce Wraps keep?

Refrigerate what is left of Mediterranean Chickpea Tuna Lettuce Wraps within two hours and eat it within three days. It is served cold; there is nothing to reheat. Leafy parts wilt first; store them apart if you can.

Can I halve or double Mediterranean Chickpea Tuna Lettuce Wraps?

Yes. As written it serves 2. Halved, the tuna drops from 10 oz to 5 oz can; doubled, it is 20 oz. Every line in this entry carries its half and double quantity, and the app's batch dial rewrites them inside each step. There is no cooking pitfall here; the quantities simply scale.

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