Tuna and chickpea bowl

Name: Tuna and chickpea bowl
Total time: 5 min
Yield: 1 servings
Ingredients: 140 g Canned tuna in water; 120 g Canned chickpeas; 100 g Cucumber; 100 g Cherry tomatoes; 50 g Greek yogurt, 0% fat; 15 g Lemon juice; 1 tsp Olive oil; Salt, pepper, paprika

Two tins, five minutes, 40 g of protein and no cooking at all.

42 g Protein per serving

440kcal

37 gCarbs

14 gFat

9 gFibre

9 gProtein per 100 kcal

Ingredients for 1

140 g Canned tuna in water one drained tin
120 g Canned chickpeas
100 g Cucumber
100 g Cherry tomatoes
50 g Greek yogurt, 0% fat
15 g Lemon juice
1 tsp Olive oil
Salt, pepper, paprika

Method

Drain the tuna and the chickpeas.
Chop the cucumber and tomatoes, and mix everything with the yogurt, lemon juice, oil and seasoning.
Better after ten minutes in the fridge, and it keeps a day.

Swaps

Swap the tuna for 150 g cooked chicken or a tin of mackerel.
Stir through a handful of spinach and it becomes a salad.

Nutrition is worked out from the raw ingredients using the USDA FoodData Central database, per serving, and rounded. Cooking changes weight but not the energy and protein in the pan.