Ingredients (2 Servings)
For the Salad
- 2 cups mixed salad greens (romaine, spinach, or arugula)
- 1 can (5 oz / 140 g) tuna, drained
- 1 cup cooked chickpeas, rinsed and drained
- 1 avocado, sliced
- 2 hard-boiled eggs, halved or sliced
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ red onion, thinly sliced
- ¼ cup kalamata olives, pitted
- 2 tablespoons crumbled feta cheese (optional)
- 1 tablespoon fresh parsley, chopped
For the Lemon Dressing
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- ½ teaspoon dried oregano
- Salt and black pepper, to taste
Instructions
- Prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, oregano, salt, and pepper.
- Arrange the greens: Divide the salad greens between two bowls.
- Add toppings: Arrange the tuna, chickpeas, avocado slices, eggs, tomatoes, cucumber, red onion, and olives over the greens.
- Garnish: Sprinkle with feta cheese and fresh parsley if using.
- Dress and serve: Drizzle the lemon dressing over the bowls just before serving.
Tips
- Use tuna packed in olive oil for extra flavor and richness.
- Prepare the eggs ahead of time for faster assembly.
- Add roasted red peppers or artichoke hearts for more Mediterranean flair.
- For extra crunch, sprinkle with toasted sunflower seeds or sliced almonds.
- Keep the dressing separate until serving if meal prepping.
- Substitute canned salmon or grilled chicken for the tuna if desired.
- Add quinoa or brown rice to make the bowl even more filling.
Approximate Nutrition (Per Serving)
- Calories: 500–600
- Protein: 30–35g
- Carbohydrates: 20–30g
- Fat: 30–35g
- Fiber: 10–12g
Serving Suggestions
Pair this bowl with warm whole-grain pita, a cup of vegetable soup, or fresh fruit for a complete Mediterranean-inspired meal. The combination of tuna, eggs, chickpeas, and avocado creates a balanced dish that is both satisfying and packed with nutrients. 🥑🥚🐟🥗
