Chickpea Tuna Ragout
Fuel your muscles and stay lean with this quick, high-protein Chickpea Tuna Ragout! Packed with savory flavors, fiber, and lean protein, it's perfect for a satisfying lunch or dinner that supports your fitness goals. Simple to make, incredibly tasty, and highly nutritious.
Приготовление
1
Finely chop the onion and mince the garlic.
2
Heat the olive oil in a large skillet or pot over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes.
3
Add the minced garlic and dried oregano to the skillet. Cook for another minute until fragrant, being careful not to burn the garlic.
4
Pour in the canned diced tomatoes (undrained) and bring to a gentle simmer. Cook for 5 minutes, allowing the flavors to meld.
5
Drain and rinse the canned chickpeas, then add them to the skillet. Stir well.
6
Drain the canned tuna and flake it into the skillet. Gently stir to combine everything, trying not to break up the tuna too much.
7
Stir in the fresh spinach. Cook for 2-3 minutes, or until the spinach has wilted.
8
Season with salt and black pepper to taste. Serve hot.
Пищевая ценность (per serving)
86
kcal
9g
protein
9g
carbs
2g
fat