
Tuna and Chickpea Hand Pies
Glicemia: 21Porzioni: 6Tempo di preparazione: 20minPasto: Pranzo
Micronutrienti:FolatiMagnesioOmega 3
Macronutrienti per 100 g
Energia
396kcal
Zuccheri
5g
Grassi
18g
Fibre
6g
Grassi saturi
3g
Proteine
16g
Carboidrati
44g
Sodio
121mg
Ingredienti
- 375g / 13.23oz ready-rolled Puff pastry
- 400g / 14.11oz drained Chickpeas
- 145g / 5.11oz drained Tuna
- 1 tsp Garlic granules
- 1 tsp Ground coriander
- 0.25 tsp Ground cumin
- 1 tbsp plain Flour
- 1 beaten Egg
- 2 tsp Nigella seeds
- freshly ground Black pepper
Preparazione
- Preheat the oven to 220°C (240°C/475°F).
- Let 375g / 13.23oz ready-rolled puff pastry come to room temperature.
- Mash 400g / 14.11oz drained chickpeas to a fairly smooth paste.
- Add 145g / 5.11oz drained tuna, 1 tsp garlic granules, 1 tsp ground coriander, 0.25 tsp ground cumin, 1 tbsp plain flour, and freshly ground black pepper.
- Stir in half of the beaten egg.
- Cut pastry into 6 squares and place on a baking tray.
- Divide chickpea-tuna mixture among squares, leaving a 1.5cm / 0.6in gap around edges.
- Brush edges with remaining egg.
- Fold squares into triangles, crimp edges with a fork, and brush tops with egg.
- Sprinkle 2 tsp nigella seeds over pies.
- Bake for 15-20 minutes until golden.
Micronutrienti in % del fabbisogno giornaliero
Ferro
4% del fabbisogno giornaliero
Magnesio
52% del fabbisogno giornaliero
Vitamina C
5% del fabbisogno giornaliero
Omega 3
50% del fabbisogno giornaliero
Vitamina A
15% del fabbisogno giornaliero
Calcio
50% del fabbisogno giornaliero
Folati
25% del fabbisogno giornaliero
Buono a sapersi
You can use the reserved chickpea water instead of the egg for a plant-based option.
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