📂 Salads
#Salads
#Meal Prep
#High Fiber
#High Protein
Fresh Chickpea Salad with Tuna and Egg
🥗 A perfect, energy-packed meal prep. Tender chickpeas combined with double protein from egg and tuna, dressed with crunchy vegetables and vinaigrette.
🛒 Ingredients
- 14 oz Cooked chickpeas
- 2 Eggs
- 2 Cans natural tuna
- Bell peppers and spring onion
- Cherry tomatoes
- 3 tbsp EVOO
- Cumin
🥗 Cold Legumes: The Ultimate Tupperware Meal
Legume salads are the perfect strategy to continue consuming this superfood during the hot months. Chickpeas provide a wonderful base of complex carbohydrates, which, combined with tuna and egg, make up a nutritionally well-rounded, satiating meal that does not require heating, ideal for taking to work or the pool.
🌱 Why it is exceptionally healthy
- Protein Synergy: By combining the plant protein of the chickpea with animal proteins of the highest biological value (egg and tuna), we obtain all the amino acids necessary for tissue reconstruction.
- Low Glycemic Index: The fiber in chickpeas delays gastric emptying, ensuring that energy is released slowly throughout the afternoon without causing lethargy.
- Healthy Fats: The EVOO in the vinaigrette and the fatty acids in the tuna help absorb the fat-soluble vitamins present in the vegetables.
📝 Step-by-Step Preparation
- The Legume Base: Use 14 oz (400g) of cooked chickpeas (canned are perfect). It is essential to put them in a colander and wash them very thoroughly under running cold water until they stop foaming. Drain them until they are very dry.
- Boiling the Egg: Put 2 eggs in a saucepan with boiling water for exactly 10 minutes to achieve a firm but creamy yolk. Transfer them to ice water, peel them, and cut them into quarters.
- The Crunchy Mince: Cut into very small dice (brunoise) 1/2 red bell pepper (2.8 oz / 80g), 1/2 green bell pepper (2.8 oz / 80g), 1/2 spring onion (1.8 oz / 50g), and cut 10 cherry tomatoes into halves.
- The Main Mix: In a large salad bowl, dump the well-drained chickpeas, the minced vegetables, and add 2 cans of natural tuna (well-drained, approx. 3.5 oz / 100g).
- The Emulsified Vinaigrette: In a small jar with a lid, mix 3 tbsp (45ml) of EVOO, 1 tbsp (15ml) of apple cider or sherry vinegar, 1 teaspoon of cumin powder (helps a lot to digest the chickpeas), salt, and pepper. Shake vigorously.
- Final Integration: Bathe the salad with the vinaigrette and stir well. Place the hard-boiled egg quarters on top (so they don't break when stirring). It is a salad that is much tastier if it rests in the fridge for a couple of hours before eating.
