Your Recipe

MEDITERRANEAN CHICKPEA TUNA PITTAS (VEGAN + GF)

Ingrédient Quantité Calories
Poivron rouge 120g 31kcal
Tahini 15g 89kcal
Huile d'olive 14g 124kcal
Basilic frais 2.5g 1kcal
Laitue, crue, feuille verte 36g 5kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 15g 5kcal
Cidre de pomme 15.72g 7kcal
Tomates cerises, crues 122g 22kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, en conserve, solides égouttés 400g 556kcal
Câpres, en conserve 2.58g 1kcal

Recipe Tags:

Mediterranean Diet

Recipe Tags:

Food

Recipe Instructions:

400 g (14oz) tin of chickpeas, drained and rinsed
▢1 tablespoon tahini
▢¼ teaspoon (Dijon) mustard
▢1 tablespoon olive oil
▢1 tablespoon apple cider vinegar
▢Salt + pepper, to taste
▢Optional: 1 spring onion or few chives, finely sliced
▢Optional: 1 teaspoon capers, roughly chopped
To put the pittas together:
▢2 pittas, halved and toasted (gluten-free if necessary)
▢Handful of cherry tomatoes, halved
▢1 red pepper, finely sliced
▢Few handfuls of salad leaves lettuce, rocket etc
▢Handful of fresh basil
▢Few black Kalamata olives, pitted and halved

Instructions
For the chickpea "tuna mayo":

Use a fork to gently smash the chickpeas in a bowl, then add all other ingredients and mix well
To assemble:
Stuff chickpea tuna into pittas along with cherry tomatoes, pepper, salad leaves, basil and olives
Either enjoy immediately or eat as a packed lunch as it keeps for a few hours

Valeurs nutritives
Taille des portions 371 g | ml
Quantité par portion 420
1759
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 17g 22%
Gras saturés 2g 10%
Sodium 543mg 24%
Total des glucides 55g 20%
Fibres alimentaires 16g 57%
Sucre 13g
Protéine 17g 34%
Vitamine D 0mcg 0%
Calcium 148mg 11%
Fer 3.6mg 20%
Potassium 622mg 13%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 195.785 mcg 22%
Thiamine [B1] 0.22 mg 18%
Riboflavine [B2] 0.157 mg 12%
Niacine [B3] 1.771 mg 11%
Acide pantothénique [B5] 0.331 mg 7%
Vitamine B6 0.491 mg 29%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 152.887 mcg 0%
Vitamine C 88.774 mg 99%
Vitamine D 0 mcg 0%
Vitamine E 2.968 mg 20%
Vitamine K 62.534 mcg 52%
Bétaïne 0.169 mg 0%
Choline 12.646 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 54.6 g 20%
Sugars 13.3 g 27%
Fibres alimentaires 16 g 57%
Carbohydrate 5.2 g 0%
Glucides nets 41.4g
acides aminés
nutriment Quantité DV
Alanine 0.725 g 0%
Arginine 1.584 g 0%
Acide aspartique 2.083 g 0%
Cystéine 0.238 g 0%
Acide glutamique 3.222 g 0%
Glycine 0.724 g 0%
Histidine 0.453 g 0%
Isoleucine 0.709 g 0%
Leucine 1.164 g 0%
Lysine 1.041 g 0%
Méthionine 0.249 g 0%
Phénylalanine 0.882 g 0%
Proline 0.676 g 0%
Sérine 0.844 g 0%
Thréonine 0.639 g 0%
Tryptophane 0.18 g 0%
Tyrosine 0.43 g 0%
Valine 0.717 g 0%
Minéraux
nutriment Quantité DV
Calcium 147.56 mg 11%
Cuivre 0.69 mg 77%
Fluorure 1.4 mcg 0%
Fer 3.61 mg 20%
Magnésium 78.49 mg 19%
Manganèse 2.01 mg 87%
Phosphore 264.51 mg 21%
Potassium 622.05 mg 13%
Sélénium 9.02 mcg 16%
Sodium 543.11 mg 24%
Zinc 1.94 mg 18%
autres
nutriment Quantité DV
Eau 279.601 g 0%
Cendres 3.077 g 0%