Chickpeas and Tuna
Chickpeas and Tuna - A hot dish for those who like Mediterranean flavors
Healthy, because
Even smarter
Nutritional values
Anyone who eats chick peas has a good laugh: 100 grams of the legumes score with almost 20 grams of protein and around 12 grams of fibre. Peppers provide vitamin C; tomatoes provide plenty of cell-protecting lycopene. Tuna also belongs to the protein stars and provides favourable omega-3 fatty acids.
Take chickpeas out of the tin - they are just as rich in valuable nutrients as the dried version, but are ready much faster: they don't need to be soaked, just heated.
(Percentage of daily recommendation)
| Calorie | 620 cal. | (30 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 13.4 mg | (112 %) | ||
| Vitamin K | 48.1 μg | (80 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 108 mg | (114 %) | ||
| Potassium | 656 mg | (16 %) | ||
| Calcium | 154 mg | (15 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 122 μg | (61 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 444 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 1 red Bell pepper
- 1 Tbsp olive oil
- 8 ozs crushed Tomatoes (canned, drained weight)
- ½ cup Vegetable broth
- salt
- peppers
- ½ bunch smooth parsley
- 8 ozs chickpeas (canned, drained weight)
- 5 ozs Tuna (in olive oil, canned)
- 1 small Flatbread (150 grams)
Kitchen utensils
Preparation steps
Peel the onion and garlic. Chop both finely.
Halve bell pepper, remove seeds, rinse and cut into 1 cm (approximately 1/2 inch) cubes.
Rinse the parsley, shake dry and chop.
Put chickpeas in a sieve, rinse and drain.
Heat the olive oil in a large pan. Cook onion and garlic until translucent, for 1-2 minutes over medium heat. Add diced bell pepper and cook for another 2-3 minutes, stirring often.
Stir in tomatoes, vegetable broth and salt and pepper to taste. Simmer about 5-6 minutes over medium heat.
Meanwhile, drain tuna well and break with fingers into large pieces.
Cut pita bread into strips and toast in a pan.
Stir the drained chickpeas into the tomato sauce and cook for 2-3 minutes. Add tuna and cook briefly. Sprinkle with parsley and serve with pita bread strips.
