EatSmarter exclusive recipe

Chickpeas and Tuna

with Bell Pepper and Tomatoes
4.444445
Average: 4.4 (9 votes)
(9 votes)
Chickpeas and Tuna

Chickpeas and Tuna - A hot dish for those who like Mediterranean flavors

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Health Score:
9,1 / 10
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
620
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie620 kcal(30 %)
Protein34 g(35 %)
Fat24 g(21 %)
Carbohydrates64 g(43 %)
Sugar added0 g(0 %)
Roughage11 g(37 %)
Vitamin A0.4 mg(50 %)
Vitamin D1.5 μg(8 %)
Vitamin E13.4 mg(112 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin15.4 mg(128 %)
Vitamin B₆0.5 mg(36 %)
Folate78 μg(26 %)
Pantothenic acid1.5 mg(25 %)
Biotin10.8 μg(24 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C108 mg(114 %)
Potassium656 mg(16 %)
Calcium154 mg(15 %)
Magnesium115 mg(38 %)
Iron4.6 mg(31 %)
Iodine122 μg(61 %)
Zinc2.6 mg(33 %)
Saturated fatty acids4.3 g
Uric acid444 mg
Cholesterol25 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
1
1
1 tablespoon
8 ounces
crushed Tomatoes (canned, drained weight)
½ cup
½ bunch
smooth Parsley
8 ounces
Chickpeas (canned, drained weight)
5 ounces
Tuna (in olive oil, canned)
1
small Flatbread (150 grams)
How healthy are the main ingredients?
Tuna
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Tablespoon, 1 large Saute pan, 1 Can opener, 1 Measuring cups, 1 Large knife, 1 Sieve, 1 Toaster, 1 Wooden spoon, 1 Serrated knife, 1 Bowl

Preparation steps

1.
Chickpeas and Tuna preparation step 1

Peel the onion and garlic. Chop both finely.

2.
Chickpeas and Tuna preparation step 2

Halve bell pepper, remove seeds, rinse and cut into 1 cm (approximately 1/2 inch) cubes.

3.
Chickpeas and Tuna preparation step 3

Rinse the parsley, shake dry and chop.

4.
Chickpeas and Tuna preparation step 4

Put chickpeas in a sieve, rinse and drain.

5.
Chickpeas and Tuna preparation step 5

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.

6.
Chickpeas and Tuna preparation step 6

Stir in tomatoes, vegetable broth and salt and pepper to taste. Simmer about 5-6 minutes over medium heat.

7.
Chickpeas and Tuna preparation step 7

Meanwhile, drain tuna well and break with fingers into large pieces.

8.
Chickpeas and Tuna preparation step 8

Cut pita bread into strips and toast in a pan.

9.
Chickpeas and Tuna preparation step 9

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.