Chickpeas and Tuna
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 kcal||(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 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|
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.