Of which 6.4 g sugars and 1.8 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 (chickpeas) · Plant protein (chickpeas) · Protein (tuna)
Allergens fish
Chickpea and tuna salad
A hearty salad of chickpeas, tuna, tomato, bell pepper and black olives.
Ingredients
- 200 g (7 oz) cooked chickpeas
- 1 can of tuna in water, drained (120 g / 4 oz)
- 1 ripe tomato (120 g / 4 oz)
- 1 red bell pepper (120 g / 4 oz)
- ½ red onion (55 g / 2 oz)
- black olives (20 g / ¾ oz)
- 1 tbsp extra-virgin olive oil (15 g / ½ oz)
- 1 tsp red wine vinegar (5 g)
- fresh parsley (5 g)
- salt and black pepper, to taste
Method
- Drain the chickpeas well and put them in a salad bowl.
- Break the tuna into flakes and add it to the chickpeas.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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