Chickpea Pasta with Tuna, Capers & Tomato
Chickpea pasta with tuna, capers and cherry tomatoes — roughly double the protein and fibre of the same dish made with wheat pasta.
Chickpea pasta with tuna, capers and cherry tomatoes carries roughly double the protein and fibre of the same dish made with wheat pasta — 40 g of protein and 13 g of fibre in one bowl. It comes together in the time it takes to boil the pasta.
Ingredients (1 serving)
- Chickpea pasta — 80 g dry
- Canned tuna — 100 g
- Cherry tomatoes — 100 g
- Capers — 10 g
- Olive oil — 1 tbsp
Macros per serving
- Calories: 494 kcal
- Protein: 40 g
- Fat: 14 g
- Carbs: 52 g
- Fiber: 13 g
Key micronutrients
- Selenium: ~65 µg
- Iron: ~5 mg
Why it earns a spot in the rotation
- Chickpea pasta doubles the protein and fibre of wheat pasta. Swapping the base is the single biggest lever in this dish.
- 40 g of protein from a pantry meal. Canned tuna plus a legume-based pasta gets to a high protein target with almost no prep.
- Selenium from tuna. Around 65 µg puts most of the daily selenium requirement into one bowl.
- Pantry-stable. Every ingredient here keeps in the cupboard, which makes it a reliable backup meal.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
