Chickpea & Tuna Power Bowl
Lunch · Mediterranean · Ready in 30 min · Serves 1
Hearty mix of tinned chickpeas and tuna with roasted vegetables and whole grains. Iron-rich, omega-3 packed, and fully sustainable.
Per serving
- Calories
- 290
- Protein
- 26 g
- Carbs
- 28 g
- Fat
- 8 g
- Fibre
- 7 g
Vitamins and minerals, % of a day’s needs
- Iron29%
- Vitamin D10%
- B12110%
- Zinc34%
- Magnesium38%
- Omega-331%
- Folate41%
- Calcium11%
- Selenium239%
- Potassium30%
- Vitamin C137%
- Riboflavin21%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 120 g Canned tuna (in brine, drained)
- 150 g Canned chickpeas (drained)
- 90 g Brown rice (cooked)
- 100 g Cherry tomatoes
- 120 g Cucumber
- 80 g Red bell pepper
- 15 ml Lemon juice
- 8 ml Extra virgin olive oil
Method
- 1
Divide 90g cooked brown rice between bowl. If using dried rice, cook 45g according to packet directions.
- 2
Halve 100g cherry tomatoes, dice 120g cucumber, and slice 80g red pepper into strips. Drain 120g tuna and 150g chickpeas.
- 3
Whisk together 15ml lemon juice, 8ml olive oil, and a pinch of salt and pepper in a small bowl.
- 4
Toss tomato halves and pepper slices with a light mist of olive oil spray. Roast at 200°C for 8-10 minutes until blistered and caramelised.
- 5
Top rice with tuna and chickpeas. Arrange roasted tomatoes, pepper, and fresh cucumber around the bowl. Drizzle with lemon dressing and toss gently to combine.
