Tuna, Broccoli, Tomatoes and Chickpeas

This quick tuna sala recipe, made with broccoli, tomatoes and chickpeas, is high in protein and fibre but low in fat.

serves 4

ingredients

  • 185g tin eco-friendly tuna in spring water or brine
  • 2 x 400g tins of chickpeas
  • 2tbsp capers
  • 150g cherry tomatoes
  • Large bunch fresh parsley
  • 1 red chilli (optional)
  • 100g tenderstem broccoli
  • lemon wedges for squeezing

method

  1. Drain the tuna, then flake into a mixing bowl using a fork
  2. Drain and rinse the chickpeas, drain and rinse the capers
  3. Add them all to the bowl
  4. Halve the tomatoes and add to the bowl
  5. Chap the parsley, slice the chilli (if you don’t like spicy food, remove the seeds – or leave the chilli out completely), add to the bowl
  6. Bring a kettle of water to the boil
  7. Cut the broccoli into small florets, slicing the stems thinly, and put in a heatproof bowl. Pour the boiling water over the broccoli florets, leave for 2 minutes, then drain
  8. Toss the broccoli with the chickpea, tuna and tomato mixture, then season.
  9. Server with lemon wedges for squeezing
nutritional information (approximate values)
1 serving
calories 213kcal
carbohydrates 20.9g
sugars 1.9g
proteins 22.9g
fats 4.3g
saturated 0.5g
fibre 8.3g

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