Chopped Salad with Tuna and Chickpeas

Celebrity Salad Habits and the Power of Plant Diversity

Have you ever heard of people eating the same salad for years or even decades? Rumor has it a certain celebrity has been known for eating the same salad every day for an extended period of time. Nobody is ever going to fault you for eating a salad, like ever, but missing out on the diversity of plants, especially with the ease of a chopped salad, is a missed opportunity. A diverse diet that includes a variety of plants can help ensure a more comprehensive nutrient intake, offering different vitamins, minerals, and antioxidants. Incorporating a diverse range of plants not only enhances the flavors and textures but also boosts the overall nutritional value, which is fantastic for gut health.

Building a Nutritious and Adaptable Salad

This is a delightful and nutritious chopped crunch salad. Use this salad as a base and consider changing up an ingredient or two each week to boost nutritional value—your gut will thank you. Try substituting radish for fennel or radicchio for endive. The use of arugula and jicama as staples in your salad is a smart choice. Arugula, being part of the cruciferous family, offers benefits similar to those of broccoli and kale, while jicama provides a nice crunch and is rich in prebiotic fiber, which is beneficial for gut health. The flexibility of adding tuna or relying on garbanzos and nuts for protein makes it versatile and adaptable for different situations, like a plane or desk lunch at the office, where a less fragrant option might be preferable. It’s a clever way to enjoy a satisfying meal without imposing on others in close quarters.

Cheers to more plant variety,

Christina

Print Recipe

No ratings yet

Chopped Salad with Tuna and Chickpeas

The perfect lunch salad! Tons of crunchy, fiber-filled vegetables and protein-packed tuna to keep you full all afternoon. Portable, easy to make ahead and just delicious.

Servings: 2 servings

Author: Christina Shoup

Ingredients

Salad

• 2 cups arugula, chopped
• 1 head endive, chopped
• ½ bulb fennel, chopped
• ½ small jicama, peeled and chopped
• 1 scallion, chopped
• ½ English cucumber or 2 persian cucumbers, chopped
• ½ can garbanzo beans, rinsed and drained
• 2 tbsp fresh parsley, chopped
• ¼ cup roasted and salted pistachio nuts
• ¼ cup feta, crumbled
• 1 can tuna, drained and flaked

Apple Cider Vinaigrette

• 3 tbsp apple cider vinegar
• 9 tbsp extra virgin olive oil
• 2 tsp dijon mustard
• 1 tsp maple syrup
• ½ tsp Worcheshire sauce
• ½ tsp kosher salt + freshly ground black pepper, each

Instructions

• Add all ingredients for the vinaigrette to a glass jar with a tight fitting lid. Shake until emulsified.
• Add all ingredients to a medium sized bowl and toss with enough vinaigrette to coat. Divide the salad among two bowls.

Notes

Enjoy the vinaigrette for several salads – it makes a good amount.  Store in the refrigerator for up to 5 days.  Before using bring to room temperature or for quick use, run the jar under warm water until the oil is liquefied.