Of which 1.4 g sugars and 1.1 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
Quick tuna and black-eyed pea salad
Protein and fiber that fill you up more than you'd think, ready in six minutes.
Ingredients
- 1 small can tuna in water, drained (80 g / 2¾ oz)
- ½ cup cooked black-eyed peas (90 g / 3¼ oz)
- 1 tbsp chopped red onion (10 g)
- 1 tbsp chopped parsley (5 g)
- 1 tsp olive oil (5 g)
- 1 tsp vinegar (5 g)
- black pepper, to taste
Method
- Drain the tuna and black-eyed peas well.
- Mix them in a bowl with the red onion and parsley.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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