| Składnik |
Ilość |
Kalorie |
| Papryka, surowa, żółta, słodka |
120g |
31kcal |
| Tahini |
15g |
89kcal |
| Oliwa z oliwek |
14g |
124kcal |
| Bazylia świeża |
2.5g |
1kcal |
| Sałata, surowa, zielone liście |
36g |
5kcal |
| Onions, spring or scallions (includes tops and bulb), raw |
15g |
5kcal |
| Cydr jabłkowy |
15.72g |
7kcal |
| Pomidory Cherry, Surowe |
122g |
22kcal |
| Ciecierzyca (fasola garbanzo, bengal gram), dojrzałe nasiona, z puszki, odsączona masa stała |
400g |
556kcal |
| Kapary, w puszce |
2.58g |
1kcal |
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
