W50 - Quick (20 min) & High Protein - Canned Fish
with capers and fresh parsley
Bereidingstijd:
20 minuten Allergenen:- Vis•
- Tarwe•
- Gluten•
- Melk (inclusief lactose)•
- Sesamzaad•
- Kamut•
- Khorasan (tarwe)•
- Rogge•
- Gerst•
- Gluten•
- Haver•
- Kan sporen van allergenen bevatten
Gemaakt in een fabriek waar eieren, melk, vis, pinda's, sesam, schaaldieren, soja, noten en tarwe worden verwerkt.
½ blik(ken)
Tonijn in water
(Bevat: Vis)
75 gram
Bulgur
(Bevat: Tarwe, Gluten Kan bevatten: Kamut, Khorasan (tarwe), Rogge, Gerst, Gluten, Haver)
½ zakje(s)
Midden-Oosterse kruidenmix
65 gram
Rode cherrytomaten
25 gram
Witte kaas
(Bevat: Melk (inclusief lactose))
15 gram
Tahin
(Bevat: Sesamzaad)
Niet inbegrepen in jouw bezorging
⅓ el
[Plantaardige] mayonaise
½ stuk(s)
Zoutarm groentebouillonblokje
Energie (kJ)3262 kJ
Energie (kcal)780 kcal
Vetten30.4 g
waarvan verzadigd8.3 g
Koolhydraten89 g
waarvan suikers13 g
Vezels19.4 g
Eiwitten39 g
Cholesterol0.6 mg
Zout2.7 g
Potassium506.5 mg
Calcium38.3 mg
Iron0.8 mg
- Slice the onion. In a bowl, combine the onion with the vinegar and sugar. Add a pinch of salt and stir to combine.
- Drain the chickpeas and pat dry with kitchen paper.
- Heat a drizzle of olive oil in a large frying pan over medium-high heat and fry the chickpeas for 13 - 15 minutes. Season with salt and pepper. In the last minute, add the Middle-Eastern spices.
- Transfer the bulgur to a pot or saucepan and cover with water.
- Crumble in the stock cube and bring to a boil, then allow the bulgur to cook for 10 minutes until done.
- Drain and set aside. Drizzle with extra virgin olive oil to taste.
- Cut the lemon into 6 wedges. Drain the tuna.
- In a bowl, combine the tuna with the mayonnaise and the juice of 1 lemon wedge per person. Season with salt and pepper.
- In a small bowl, combine the tahini with per person: the juice of 1 lemon wedge and 1/2 tbsp water.
- Dice the cucumber. Halve the cherry tomatoes.
- Serve the bulgur in bowls. Top with the crispy chickpeas, the tuna and the vegetables.
- Crumble over the Greek-style cheese.
- Drizzle over the lemon-tahini dressing.