Of which 5.2 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 Lean protein (seafood) · Fiber (chickpeas) · Plant protein (chickpeas)
Allergens mollusks
Octopus salad with chickpeas
The only real work is cooking the octopus; the rest is quick.
Ingredients
- 400 g (14 oz) octopus, cleaned — weight before cooking
- 200 g (7 oz) cooked chickpeas, drained
- 1 bell pepper, cut into pieces (80 g / 2¾ oz)
- 1 red onion, cut into pieces (60 g / 2 oz)
- 1 tomato, cut into pieces (60 g / 2 oz)
- fresh parsley, to taste
- 1½ tbsp olive oil (15 g / ½ oz)
- 1 tbsp red wine vinegar (15 g / ½ oz)
- fresh cilantro, to taste
Method
- Cook the octopus in salted water for about 40 minutes, until a fork slides easily into the thickest part.
- Drain and let it cool enough to cut into pieces.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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