Your Recipe

MEDITERRANEAN CHICKPEA TUNA PITTAS (VEGAN + GF)

Ingredient Amount Calories
Peppers, raw, red, sweet 120g 31kcal
Tahini 15g 89kcal
Olive oil 14g 124kcal
Basil fresh 2.5g 1kcal
Lettuce, raw, green leaf 36g 5kcal
Onions, spring or scallions (includes tops and bulb), raw 15g 5kcal
Apple cider 15.72g 7kcal
Tomatoes, Cherry, Raw 122g 22kcal
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids 400g 556kcal
Capers, canned 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

Nutrition Facts
Portion Size 371 g | ml
Amount Per Portion 420
1759
kcal
kilojoules
% Daily Value *
Total Fat 17g 22%
Saturated Fat 2g 10%
Sodium 543mg 24%
Total Carbohydrate 55g 20%
Dietary Fiber 16g 57%
Sugar 13g
Protein 17g 34%
Vitamin D 0mcg 0%
Calcium 148mg 11%
Iron 3.6mg 20%
Potassium 622mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Print Pdf
Vitamins
Nutrient Amount DV
Vitamin A 195.785 mcg 22%
Thiamin [B1] 0.22 mg 18%
Riboflavin [B2] 0.157 mg 12%
Niacin [B3] 1.771 mg 11%
Pantothenic acid [B5] 0.331 mg 7%
Vitamin B6 0.491 mg 29%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 152.887 mcg 0%
Vitamin C 88.774 mg 99%
Vitamin D 0 mcg 0%
Vitamin E 2.968 mg 20%
Vitamin K 62.534 mcg 52%
Betaine 0.169 mg 0%
Choline 12.646 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 54.6 g 20%
Sugars 13.3 g 27%
Dietary fiber 16 g 57%
Carbohydrate 5.2 g 0%
Net carbs 41.4g
Aminoacids
Nutrient Amount DV
Alanine 0.725 g 0%
Arginine 1.584 g 0%
Aspartic acid 2.083 g 0%
Cysteine 0.238 g 0%
Glutamic acid 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%
Methionine 0.249 g 0%
Phenylalanine 0.882 g 0%
Proline 0.676 g 0%
Serine 0.844 g 0%
Threonine 0.639 g 0%
Tryptophan 0.18 g 0%
Tyrosine 0.43 g 0%
Valine 0.717 g 0%
Minerals
Nutrient Amount DV
Calcium 147.56 mg 11%
Copper 0.69 mg 77%
Fluoride 1.4 mcg 0%
Iron 3.61 mg 20%
Magnesium 78.49 mg 19%
Manganese 2.01 mg 87%
Phosphorus 264.51 mg 21%
Potassium 622.05 mg 13%
Selenium 9.02 mcg 16%
Sodium 543.11 mg 24%
Zinc 1.94 mg 18%
Other
Nutrient Amount DV
Water 279.601 g 0%
Ash 3.077 g 0%