Canned tuna is a perfect protein addition to this whole grain tabouli salad. Pack some of this heart-healthy Mediterranean deliciousness in a mason jar for a healthy lunch tomorrow!
I've never been a big fan of deli sandwiches for lunch - you? There are only so many variations of a turkey or chicken breast sandwich that I can think of. And the fancy ones take a bit more time to make than I can spare in the morning or middle of the day. Plus, the latest news about processed meats has given me yet another reason to work on adding more plant-based meals and unprocessed proteins to my menu.
So thank heavens for those little cans of tuna that are always tucked in my pantry. They break up the monotony for me - 'cause they are so versatile.
Sure there's always a traditional tuna sandwich -- but I love my tuna in salads too. And no -- I'm not talking about any run-of-the-mill lettuce and tomato salads here. I love to experiment with lots of crunchy raw, or grilled veggies.
And I love to include some of those "new" ancient whole grains like freekeh or quinoa for some chewy nuttiness. And of course a bit of olive oil too. Just a jumble of Mediterranean goodness. Like this hearty Tabouli salad that just wants to jump right into my mason jar at night and into my mouth at lunchtime. Or even dinner time. Hey, this recipe makes a ton - so meals are set for the week!
Hmmm. Let's see. We have some tuna, AND lots of crunchy, fresh vegetables, AND some whole grain cracker freekeh, AND a zesty lemon and olive oil dressing. Yes. Check all of the food groups.
It's a complete meal here. Plus - you have to admit that this is the prettiest salad ever. You'll be the envy of everyone in the lunch room. Even if you eat your lunch at the kitchen counter alone, like me. Just text a photo to your friends. Or kids. They'll be so jealous.
I eat tuna because it's a lean, low-calorie protein (I'm talking 26 grams of protein in a 5-ounce can!), and also because it's a source of those heart-healthy omega-3 fats. I
Tuna & Tabouli Salad
- 1 cup cooked freekeh prepared according to package directions
- 1 pint cherry or grape tomatoes cut in half
- 1 English cucumber
- 1 small red onion
- 1 cup fresh parsley packed
- ¼ cup fresh mint packed
- 5 ounce can Tuna drained
- 3 tablespoons lemon juice
- ⅓ cup olive oil
- ¼ teaspoon garlic powder
- ½ teaspoon salt
- ⅛ teaspoon fresh ground pepper
- In a large mixing bowl, combine the freekeh, and cherry tomatoes.
- Slice the cucumber in quarters lengthwise, and remove any seeds. Cut the spears into ¾-inch pieces. Add the cucumbers to the bowl.
- Peel the onion and remove the tough outer layer. Dice the onion and add to the bowl.
- Mince the parsley and mint, and add both to the bowl.
- Stir the freekeh and vegetables to combine.
- Add the tuna, leaving it in large chunks.
- In a small jar or mixing bowl, mix together the lemon juice, olive oil, garlic powder, salt and pepper. Shake or whisk to combine.
- Pour the dressing over the salad, and toss lightly to combine.
- Refrigerate for at least 30 minutes to let flavors blend.
- Store any leftovers in an airtight container for up to 4 days.
What's in your lunchbox today? Eat well!