Chickpea and Tuna Salad
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 12 h. 40 min.
Ready in
Calories:
662
calories
Calories
Healthy, because
Even smarter
Nutritional values
Fish is a great source of protein and Omega-3 fatty acids which are very good for your heart and brain function. This recipe also has vegetables and legumes, which provide plenty of nutrients and added protein.
Serve as a starter or as a main course along with some bread for the most satiation.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 662 cal. | (32 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 41 g | (35 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 23.5 μg | (39 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 26.1 mg | (218 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 7.1 μg | (237 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 783 mg | (20 %) | ||
| Calcium | 196 mg | (20 %) | ||
| Magnesium | 153 mg | (51 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 89 μg | (45 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 9.3 g | |||
| Uric acid | 538 mg | |||
| Cholesterol | 116 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Soak the chickpeas in cold water overnight, then drain, rinse and put into a pan.
2.
Cover with cold water and add salt. Bring to the boil, then turn down the heat and cook over a low heat for about 1 hour until the chick-peas are cooked but still retain a little bite.
3.
Meanwhile trim the spring onions and celery. Cut the spring onions, including the pale green parts, into thin rings and slice the celery.
4.
Rinse the tuna and pat dry. Slice and season both sides with salt and pepper. Heat the olive oil in a frying pan and quickly sauté the fish on both sides. Deglaze with lemon juice and cook until done.
5.
Break up with a fork or dice and put into a bowl. Drain the chickpeas and add to the tuna. Add the spring onions, celery, lemon rind, parsley and dill. Peel and press the garlic and add to the salad. Season with salt and pepper and mix well.
6.
Cover the bowl with clingfilm and chill for 3-4 hours so that the flavours can develop. Then, stir once more, check the seasoning and serve.
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