basalfitstage
Recipe

Lemony tuna & chickpea salad

Flaked tuna and chickpeas tossed with cucumber, herbs and a yogurt-mustard dressing, topped with avocado. No cooking needed.

Total time
15 min
Servings
2
Calories
436
Protein
39 g
Protein
39 g 35%
Carbs
32 g 29%
Fat
18 g 36%
I ate this: log it to today
  • Pescatarian
  • Egg-free
  • Gluten-free
  • Nut-free
  • No pork or alcohol
  • No added sugar

Ingredients

2 servings
  • 280 gcanned tuna, canned in water, drained
  • 160 gchickpeas, cooked or canned, drained
  • 120 gcucumber, diced
  • 30 gred onion, finely chopped
  • 10 gparsley, chopped
  • 60 gGreek yogurt
  • 1 tbspolive oil
  • 1 tbsplemon juice
  • 1 tspmustard
  • 100 gavocado, diced
  • ¼ tspsalt
  • ¼ tspblack pepper
  • 2 sliceswhole wheat bread, to serve (optional)

Steps

  1. Whisk the yogurt, oil, lemon juice, mustard, salt and pepper in a bowl.
  2. Add the tuna, chickpeas, cucumber, onion and parsley and fold together.
  3. Top with the avocado. Serve as it is or with toast.

What a serving gives you

High in Protein (77% DV), Dietary fiber (≥37% DV), Iron (31% DV), Magnesium (24% DV), Phosphorus (33% DV), Potassium (20% DV), Zinc (26% DV), Copper (55% DV), Manganese (46% DV), Selenium (186% DV), Vitamin C (≥20% DV), Vitamin K (≥92% DV), Riboflavin (B2) (27% DV), Niacin (B3) (96% DV), Pantothenic acid (B5) (29% DV), Vitamin B6 (45% DV), Folate (≥49% DV), Vitamin B12 (159% DV)

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories436 kcal110 kcal
Protein38.6 g9.71 g77%
Carbohydrate32.2 g8.08 g12%
Dietary fiber≥10.3 g≥2.6 g≥37%
Total sugars7.05 g1.77 g
Added sugars≥0 g≥0 g≥0%
Starch≥0.569 g≥0.143 g
Water305 g76.6 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat17.8 g4.48 g23%
Saturated fat2.6 g0.654 g13%
Trans fat≥0.005 g≥0.001 g
Monounsaturated fat10.5 g2.65 g
Polyunsaturated fat2.96 g0.744 g
Omega-3 ALA≥0.069 g≥0.017 g
Omega-3 EPA0.035 g0.009 g
Omega-3 DHA0.276 g0.069 g
Cholesterol51.9 mg13 mg17%
Minerals (10)
NutrientServing100 g% DV
Calcium127 mg32 mg10%
Iron5.57 mg1.4 mg31%
Magnesium102 mg25.6 mg24%
Phosphorus418 mg105 mg33%
Potassium917 mg231 mg20%
Sodium650 mg163 mg28%
Zinc2.85 mg0.716 mg26%
Copper0.494 mg0.124 mg55%
Manganese1.05 mg0.263 mg46%
Selenium102 mcg25.7 mcg186%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A≥28.9 mcg≥7.25 mcg≥3%
Vitamin C≥18.4 mg≥4.63 mg≥20%
Vitamin D1.68 mcg0.422 mcg8%
Vitamin E≥2.37 mg≥0.595 mg≥16%
Vitamin K≥110 mcg≥27.7 mcg≥92%
Thiamin (B1)0.209 mg0.052 mg17%
Riboflavin (B2)0.347 mg0.087 mg27%
Niacin (B3)15.4 mg3.87 mg96%
Pantothenic acid (B5)1.44 mg0.363 mg29%
Vitamin B60.759 mg0.191 mg45%
Folate≥194 mcg≥48.9 mcg≥49%
Vitamin B123.81 mcg0.957 mcg159%
Choline≥52 mg≥13.1 mg≥9%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.128 g≥0.032 g
Threonine≥0.448 g≥0.113 g
Isoleucine≥0.529 g≥0.133 g
Leucine≥0.927 g≥0.233 g
Lysine≥0.83 g≥0.209 g
Methionine≥0.208 g≥0.052 g
Cystine≥0.139 g≥0.035 g
Phenylalanine≥0.61 g≥0.153 g
Tyrosine≥0.371 g≥0.093 g
Valine≥0.582 g≥0.146 g
Arginine≥0.876 g≥0.22 g
Histidine≥0.322 g≥0.081 g
Alanine≥0.497 g≥0.125 g
Aspartic acid≥1.24 g≥0.311 g
Glutamic acid≥2.23 g≥0.561 g
Glycine≥0.437 g≥0.11 g
Proline≥0.727 g≥0.183 g
Serine≥0.603 g≥0.151 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g