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DinnerSpanish · 15 min · 2 servingsGarbanzos salteados con espinacas y atún

Sautéed chickpeas with spinach and tuna

Each serving has 362 kcal, 30.9 g of protein, and 13.4 g of fiber, or 8.5 g of protein per 100 kcal. Ready in 15 minutes; makes 2 servings.

  • High in protein
  • High in fiber
  • Low energy density
  • May cause bloating

Per serving

  • 362 kcalCalories
  • 30.9 gProtein
  • 13.4 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 8.5 g of protein per 100 kcal.

Sautéed chickpeas with spinach and tuna, seen from above
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Published
Sources
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Ingredients

2 servings

Plus, with no meaningful nutrition (not counted in the table):

  • 1 garlic clove, thinly sliced
  • 1 teaspoon ground cumin and 1 teaspoon sweet paprika
  • Salt and a splash of vinegar to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Heat the oil in a large skillet over medium heat and cook the onion and garlic for 4 minutes.
  2. Add the cumin and paprika, stir for a few seconds, and add the tomato right away so the spices do not scorch. Cook for 3 minutes.
  3. Add the chickpeas and sauté for 3 minutes so they soak up the flavor.
  4. Add the spinach in batches and stir until it wilts, about 2 minutes.
  5. Take the pan off the heat and gently fold in the flaked tuna, a splash of vinegar, and salt to taste.

Why it is filling

It is a quick take on the Andalusian dish of spinach with chickpeas, with tuna added for protein without any extra cooking. The chickpeas and spinach bring plenty of fiber, and the spinach cooks down so much that the plate is small for how much it feeds you. Chickpeas give some people gas: if they do that to you, start with small servings and rinse them well.

In numbers, each serving has 30.9 g of protein and 13.4 g of fiber, with an energy density of 89 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber
At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.
May cause bloating
It has at least 30 g per serving of beans, cruciferous vegetables, or other ingredients that give some people gas.

If your appetite is small

  • It keeps for 2 days in the fridge and is good warm or cold, so you can make both servings at once.
  • If a full serving is too much, serve half the chickpeas and all the tuna: you keep the protein and cut the volume.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 8.5 g.
NutrientPer servingWhole recipe
Calories362 kcal724 kcal
Protein30.9 g61.8 g
Carbohydrates42.1 g84.3 g
Fiber13.4 g26.7 g
Fat9.3 g18.6 g
Approximate weight405 g (14 oz)810 g (29 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Cooked chickpeas240 g394 kcal21.3 g18.2 g
Spinach300 g69 kcal8.6 g6.6 g
Canned tuna in water120 g139 kcal30.6 g0 g
Tomato100 g18 kcal0.9 g1.2 g
Onion40 g16 kcal0.4 g0.7 g
Olive oil10 g88 kcal0 g0 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC ID 173757).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Spinach, raw (FDC ID 168462).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tuna, light, canned in water, without salt, drained solids (FDC ID 171986).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  7. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .