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Power Salad with Chickpeas and Tuna

Course Salad
Cuisine American
Keyword kale chickpea salad, mason jar salad, protein lunch, tuna salad in a jar
Prep Time 10 minutes
Total Time 10 minutes
Servings 1 salad
A one-quart jar salad of chopped kale, tuna, chickpeas and shredded carrot with a honey-mustard vinaigrette. Easy to pack for a protein-rich lunch that keeps up to 2 days.

Ingredients

Dressing

  • 2 tbsp prepared honey-mustard vinaigrette

Salad

  • 3 cups chopped kale
  • One 2.5-oz pouch tuna in water
  • 1/2 cup canned chickpeas rinsed
  • 1 carrot shredded

Directions

  • Prepare: Wash and dry the kale. Rinse the chickpeas, shred the carrot, and drain the tuna if needed.
  • Assemble: Toss the kale with the vinaigrette before putting it in the quart jar. Then add the tuna, chickpeas, and shredded carrot in that order.
  • Store: Refrigerate for up to 2 days.
  • Serve: Keep the jar upright until it is time to eat. Pour it into a bowl, toss everything with the dressing, and serve cold.

Notes

Keep refrigerated at 40°F (4°C) or below.

Nutrition

Serving: 243g | Calories: 297kcal | Carbohydrates: 27g | Protein: 8.1g | Fat: 19g | Saturated Fat: 3.2g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 269mg | Potassium: 555mg | Fiber: 9.6g | Sugar: 7.5g | Vitamin A: 13817IU | Vitamin C: 74mg | Calcium: 245mg | Iron: 2.2mg

Nutrition is an estimate per serving from USDA FoodData Central, for the whole recipe (1 salad); prepared honey-mustard vinaigrette counted as oil and vinegar dressing, canned chickpeas counted as canned chickpeas, drained (one can 250 g). Brands and portions vary, so use it only as an approximation.