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Calories440
Protein40.5g
Carbs39.8g
Fat15.1g
Fiber10.8g
Per serving
Vitamins & minerals
Estimated · 100% data coverage
Vitamin A
89.32 mcg RAE9.9% DV100% coverage
Vitamin C
25.02 mg27.8% DV100% coverage
Vitamin D
1.8 mcg9% DV100% coverage
Vitamin B6
0.77 mg45.2% DV100% coverage
Vitamin B12
3.83 mcg159.4% DV100% coverage
Folate
88.15 mcg DFE22% DV100% coverage
Calcium
145.49 mg11.2% DV100% coverage
Iron
6.29 mg34.9% DV100% coverage
Magnesium
96.86 mg23.1% DV100% coverage
Potassium
814.01 mg17.3% DV100% coverage
Phosphorus
371.67 mg29.7% DV100% coverage
Zinc
2.28 mg20.8% DV100% coverage
% Daily Value uses US FDA Daily Values (2024). Coverage is the share of recipe ingredient weight represented by matched nutrient data.
Cook mode
Ingredients
Method
Useful swaps
Use white beans: Replace all 130 g chickpeas with 130 g drained white beans. Dry them thoroughly, coat them with half the Dijon-lemon dressing, then compose with the 150 g tuna, 100 g tomatoes, 70 g cucumber, 25 g olives, and remaining dressing. Remains pescatarian. Contains fish and mustard. Protein and calories remain similar.
Make it rice-based: Replace chickpeas with 150 g safely chilled cooked brown rice. Break up the cold grains, coat with half the dressing, and compose with tuna, tomatoes, cucumber, olives, and remaining dressing. Remains pescatarian. Contains fish and mustard. Calories remain close and protein decreases slightly while staying substantial.
Storage and reheating
Refrigerate for up to 2 days.
Not marked as freezer-friendly.
Suggested reheating: Serve Cold.
About this recipe data
The recipe, ingredients, method, image, and nutrition estimates on this page are synchronized from the same published Raso catalog used by the app.
Nutrition is a planning estimate, not laboratory analysis or medical advice. Brands, exact weights, substitutions, and cooking loss can change the result.