Of which 5.2 g sugars and 1.6 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 (chickpeas) · Plant protein (chickpeas) · Protein (tuna)
Allergens fish
Tuna bowl with chickpeas and tomato
No stove, ready in 15 minutes, straight into your lunch box.
Ingredients
- 1 can of tuna in water, drained (120 g / 4 oz)
- 200 g (7 oz) cooked chickpeas
- 1 cup cherry tomatoes (100 g / 3½ oz) — halved
- ½ red onion (50 g / 1¾ oz) — thinly sliced into rounds
- 1 cucumber (100 g / 3½ oz) — diced
- 1 tbsp olive oil (15 g / ½ oz)
- 1 lemon, juice only (15 g / ½ oz)
- 1 handful of fresh cilantro (5 g) — chopped
- salt, to taste
Method
- Drain the chickpeas and tuna well and put them in a large bowl.
- Halve the cherry tomatoes, dice the cucumber and slice the red onion into very thin rounds.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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