By Grocery List Plus Editorial Staff | Published on June 2, 2026
Serves 4
371 cal · 15 min
Mediterranean Tuna Antipasti Salad
Recipe GLPRfe9e512d7bce72
A fresh and vibrant salad combining flaked tuna, chickpeas, crisp vegetables, and walnuts over a bed of romaine lettuce, dressed with a simple lemon and olive oil vinaigrette. Perfect for a light lunch or dinner.
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Ingredients
2 /3 cup walnuts, coarsely chopped
½ cup red onion, finely chopped
½ cup red bell pepper, chopped
10 ounces water-packed chunk tuna (2 5-ounce cans), drained
1 15.5-ounce can low-sodium garbanzo beans, drained and rinsed
2 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
2 tablespoons fresh parsley, chopped
4 cups romaine hearts, shredded
salt and pepper to taste
Directions
Wash your hands thoroughly with soap and warm water before beginning.
Drain the canned tuna completely and flake it with a fork into bite-sized pieces.
Drain and rinse the canned garbanzo beans under cool running water.
In a large mixing bowl, gently combine the walnuts, chopped red onion, red bell pepper, flaked tuna, rinsed garbanzo beans, and fresh chopped parsley. Toss lightly to combine without breaking up ingredients.
In a small bowl, whisk together the fresh lemon juice and extra virgin olive oil until well blended.
Drizzle the lemon-olive oil dressing over the tuna mixture and toss gently until all ingredients are lightly coated.
Season with salt and pepper to taste.
Divide the shredded romaine lettuce evenly among four salad bowls or arrange on a serving platter.
Top each portion with equal amounts of the tuna salad mixture and serve immediately.
Comments
This salad hits well for Charlotte weeknight ease: all main ingredients are standard supermarket stock at Harris Teeter, Food Lion, Kroger, or Walmart year-round, with canned tuna and garbanzo beans keeping costs low and shelf-stable. The actual prep time is closer to 20 minutes once you account for chopping the red onion, bell pepper, and parsley, and the recipe undersells this slightly. It's a no-cook dish that reheats poorly but works as a composed salad for leftovers if kept dressed separately, and feeds four as a light lunch or side; the cost per serving lands around $2.50 driven by the walnuts and good olive oil. The only real friction is that romaine and peppers are cheapest in summer, though they're available year-round, making this less of a seasonal sweet spot than it could be for a North Carolina kitchen.
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