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Chickpea, tuna and tomato salad

An everyday dish for 2, ready in 20 minutes, around $1.85 a serving. People actually plan it with Popotam, and it's in season in October.

20mintotal
≈ $1.85a serving
355kcalper serving
29gof protein
In season in OctoberFreezes well
Let's cook
Chickpea, tuna and tomato salad, a serving idea
AI-generated image · Serving idea

Step-by-step recipe

check things off as you go

  1. Drain the chickpeas

    Open the can of chickpeas and pour them into a colander under cold water to rinse them. Shake well to get rid of the extra liquid.

  2. Dice the tomatoes

    On the cutting board, dice the tomatoes, scooping out the seeds if you want less water in the salad.

    Tip · If you want a crunchier salad, leave some of the cucumber unpeeled for extra green.

  3. Peel the cucumber

    Peel the cucumber, halve it lengthwise and scoop out the seeds with a spoon. Then cut it into small cubes.

  4. Slice the red onion

    Peel the red onion and thinly slice it. If it stings your eyes, do it under cold water to tone it down.

    Tip · To keep the onion from taking over, soak it in cold water for 5 min before adding it.

  5. Drain the tuna

    Open the can of tuna and pour it into a colander to drain off the liquid.

  6. Mix the veggies

    In the salad bowl, mix the diced tomatoes, cucumber and red onion with a wooden spoon.

  7. Add the chickpeas

    Add the drained chickpeas to the bowl and mix gently so you don't crush the veggies.

  8. Fold in the tuna

    Flake the drained tuna with your fingers and add it to the mix. Mix again to spread it evenly.

  9. Dress the salad

    In a medium bowl, mix the olive oil, cider vinegar, and the pinch of salt and pepper. Pour it over the salad and toss one last time.

And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 355 kcal. 30% comes from carbs, 33% from protein and 32% from fat.

27 gCarbs
29 gProtein
13 gFat
Per serving (the dish for 2, divided by 2)
Energy355 kcal
Protein29.2 g
Carbs26.6 g
of which sugars9.5 g
Fat12.8 g
of which saturated fat2.2 g
Fiber8.7 g
Salt1.3 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $1.85 a serving, adding up the average prices of the ingredients you need to buy.

≈ $3.70for 2 people
≈ $1.85a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

1 day in the fridge, in a closed container, once cooled within two hours. After that, into the freezer it goes.

1 dayin the fridge
Yesin the freezer, thaw it in the fridge the day before

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

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Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

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