Tuna and Chickpea Hand Pies

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

  1. Preheat the oven to 220°C (240°C/475°F).
  2. Let 375g / 13.23oz ready-rolled puff pastry come to room temperature.
  3. Mash 400g / 14.11oz drained chickpeas to a fairly smooth paste.
  4. 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.
  5. Stir in half of the beaten egg.
  6. Cut pastry into 6 squares and place on a baking tray.
  7. Divide chickpea-tuna mixture among squares, leaving a 1.5cm / 0.6in gap around edges.
  8. Brush edges with remaining egg.
  9. Fold squares into triangles, crimp edges with a fork, and brush tops with egg.
  10. Sprinkle 2 tsp nigella seeds over pies.
  11. 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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