Protein-Packed • Heart-Healthy • Summer-Ready
As we age, maintaining muscle strength, energy, and heart health becomes even more important – and getting enough protein plays a big role. This Chickpea & Tuna Salad Bowl is a senior-friendly summer dish that’s not only rich in protein but also refreshing, hydrating, and full of fibre, healthy fats, and essential vitamins.
Ingredients (Serves 2)
- 1 can (5 oz) tuna in water, drained
- 1 cup canned chickpeas, rinsed and drained
- ½ cup cherry tomatoes, halved
- ¼ cup cucumber, diced
- 2 tbsp red onion, finely chopped
- ¼ avocado, diced
- 1 tbsp olive oil
- Juice of ½ lemon
- 1 tbsp chopped parsley or dill (optional)
- Pinch of salt & pepper
Instructions
1️⃣ In a medium bowl, combine tuna and chickpeas.
2️⃣ Add the tomatoes, cucumber, red onion, and avocado.
3️⃣ Drizzle with olive oil and lemon juice.
4️⃣ Add herbs and season with a pinch of salt and pepper.
5️⃣ Toss gently and serve immediately or chill for 30 mins.
🌿 Health Benefits for Seniors
✅ High-Quality Protein
Tuna and chickpeas provide complete and plant-based protein to support muscle strength, tissue repair, and immune function.
✅ Heart & Brain Boosting Fats
Olive oil and tuna offer omega-3s that help reduce inflammation, support memory, and protect cardiovascular health.
✅ Rich in Fibre
Chickpeas aid digestion and help control blood sugar—important for seniors managing diabetes or constipation.
✅ Hydration & Antioxidants
Fresh veggies like cucumber and tomatoes add hydration, while avocado and herbs provide antioxidants for cellular health.
✅ Easy to Prepare & Chew
This no-cook recipe is soft, fork-mashable, and perfect for older adults with sensitive teeth or low energy.
💙 Ideal Caregivers 4U Tip:
Make a batch in advance and portion into containers for quick, healthy meals throughout the week!
🔗 To learn more about our Healthy Cooking & Meal Planning:
👉 https://bit.ly/4jg2Qwt
