Of which 6 g sugars and 2.6 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (beans) · Plant protein (beans) · Protein (tuna)
Allergens fish
Black-eyed pea salad with tuna and vegetables
A pantry salad, ready in 15 minutes.
Ingredients
- 300 g (10½ oz) cooked black-eyed peas, drained
- 2 cans of tuna in water or olive oil, drained (160 g / 5½ oz)
- ½ red onion (50 g / 1¾ oz)
- 1 ripe tomato (120 g / 4 oz)
- ½ green bell pepper (75 g / 2¾ oz)
- ¼ cup chopped fresh parsley (10 g)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 1 tbsp red wine or cider vinegar (15 g / ½ oz)
- salt and pepper, to taste
Method
- In a large bowl, combine the drained black-eyed peas and the drained tuna.
- Add the sliced red onion, chopped tomato, diced green bell pepper and fresh parsley.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
More like this
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Coconut turmeric lentil patties
Plant protein in patty form, crispy outside and creamy inside.
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.