Of which 4.6 g sugars and 3.5 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 salad with tuna and black olives
Chickpeas, tuna and olives with lemon vinaigrette — 15 minutes, no stove.
Ingredients
- 300 g (10½ oz) cooked chickpeas, drained
- 2 cans of tuna in water, drained (240 g / 8½ oz) — weight already drained
- ½ cup black olives, pitted and halved (65 g / 2¼ oz)
- ¼ red onion, finely chopped (50 g / 1¾ oz)
- 1 medium tomato, diced (120 g / 4 oz)
- 2 tbsp chopped fresh parsley (8 g)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 1 tbsp red wine vinegar (15 g / ½ oz)
- ½ lemon, juice only (15 g / ½ oz)
- salt and black pepper, to taste
Method
- In a large bowl, combine the cooked chickpeas and the drained tuna, broken into flakes with a fork.
- Add the sliced olives, red onion and diced tomato.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. 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.