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W50 - Quick (20 min) & High Protein - Canned Fish
with capers and fresh parsley
Labels:
Eiwitrijk
•Bron van vezels
Allergenen :
Vis
•Tarwe
•Melk (inclusief lactose)
•Sesamzaad
Raadpleeg altijd het productetiket voor de meest accurate informatie over ingrediënten en allergenen
Bereidingstijd20 minuten
oventijd20 minuten
NiveauMakkelijk
Ingredienten
Hoeveelheden
½ blik(ken)
Tonijn in water
(Bevat Vis)
75 gram
Bulgur
(Bevat Tarwe Kan bevatten Soja)
½ pak(ken)
Kikkererwten
½ zakje(s)
Midden-Oosterse kruidenmix
½ stuk(s)
Ui
⅓ stuk(s)
[Mini-]komkommer
65 gram
Rode cherrytomaten
25 gram
Witte kaas
(Bevat Melk (inclusief lactose))
½ stuk(s)
Citroen
15 gram
Tahin
(Bevat Sesamzaad)
Zelf toevoegen
½ el
Olijfolie
½ el
Rodewijnazijn
½ tl
Suiker
⅓ el
[Plantaardige] mayonaise
½ stuk(s)
Zoutarm groentebouillonblokje
naar smaak
Peper en zout
Voedingswaarden
Energie (kJ)3277 kJ
Energie (kcal)783 kcal
Vetten30.6 g
waarvan verzadigd8.2 g
Koolhydraten78.7 g
waarvan suikers13.3 g
Vezels27.3 g
Eiwitten39.4 g
Zout2.8 g
Instructies
1
- 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.
2
- 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.
3
- 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.
4
- 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.
