Of which 7.2 g sugars and 2.4 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 salad with chickpeas and fresh vegetables
Five minutes with a knife and it's ready for your packed lunch.
Ingredients
- 1 can of tuna in water, drained (120 g / 4 oz)
- 200 g (7 oz) cooked chickpeas, drained
- lettuce, to taste (50 g / 1¾ oz)
- 1 tomato, cut into pieces (60 g / 2 oz)
- ½ cucumber, sliced into rounds (50 g / 1¾ oz)
- ¼ red onion, cut into thin half-moons (30 g / 1 oz)
- 1 tbsp olive oil (10 g)
- ½ lemon, juice only (15 g / ½ oz)
- salt and black pepper, to taste
Method
- Drain the tuna well and flake it with a fork.
- Rinse the chickpeas under water to remove the excess salt from the can.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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