Mediterranean · Snack
Mediterranean Tuna Chickpea Smash Tub
Flaked tuna smashed with cannellini-style mashed chickpeas, lemon, and herbs served on wholemeal sourdough, a fridge-ready fibre-forward Mediterranean pescatarian protein snack you scoop and serve all week.
$
15 minsPrep
0 minsCook
15 minsTotal
EasyLevel
Nutrition per serving
330Calories
30gProtein
10gFat
31gCarbs
3gSugar
9gFiber
660mgSodium
35mgChol
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Instructions
1
Prep
Drain and flake 180g canned tuna. Drain and rinse 120g chickpeas. Finely chop parsley, dill, mint, red onion, celery, and capers. Zest 1 lemon and juice it. Measure all spices, salt, pepper, and chilli flakes.
2
Build
In a small bowl, roughly mash chickpeas with a fork, leaving some whole. Whisk in olive oil, lemon juice, zest, tahini, Dijon, sumac, cumin, salt, pepper, and chilli flakes until smooth.
3
Build 2
Add flaked tuna, parsley, dill, mint, red onion, celery, and capers to the chickpea mixture. Smash together with a fork until evenly combined but still chunky. Taste and adjust seasoning with lemon or sumac.
4
Finish
Transfer the smash to an airtight container or glass tub. Refrigerate up to 3 days; flavour deepens after 24 hours as the chickpeas marinate in the herby dressing.
5
Plate
Toast 1 slice wholemeal sourdough or warm 1 wholemeal wrap per person. Scoop roughly 135g of smash onto each slice of bread. Serve with cherry tomatoes, cucumber sticks, or sliced bell pepper on the side for extra fibre and crunch.
Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 180g (6.3 oz / 0.5 can) canned tuna in spring water
- 120g (4.2 oz / 0.5 can) canned chickpeas
- 22ml (1.5 tbsp) extra virgin olive oil
- 30ml (2 tbsp) fresh lemon juice
- 1 lemon, zest
- 1 tbsp tahini
- 0.5 tbsp Dijon mustard
- 0.5 tsp ground sumac
- 0.5 tsp ground cumin
- 2.5 tbsp fresh parsley
- 1.5 tbsp fresh dill
- 1 tbsp fresh mint
- 1.5 tbsp red onion
- 1 tbsp celery
- 1 tbsp capers
- 0.5 tsp fine salt
- 0.25 tsp black pepper
- 0.125 tsp red chilli flakes
- 2 slices wholemeal sourdough