Rice with tuna and crispy chickpeas

Rice with tuna and crispy chickpeas

This recipe is THE proof that delicious meals don’t have to take a lot of time and effort. This meal can be made within 20 minutes, what?! Yes indeed! This lovely dinner recipe is easy, but full of flavour. The good thing is that this recipe contains a lot of nutrients that are good for your body. This would be the perfect after workout dinner. It contains a lot of fibre and protein and will therefore keep you satisfied for the whole evening! The chickpeas are just giving that extra crispy bite to your meal, whereas the tahini sauce makes it creamy and gives that extra ‘nutty’ touch. Let’s not talk more about this, just eat it!

Ingredients for two persons:

  • 150-200 g of whole grain rice
  • 1 can of tuna based on water
  • 2 red bell peppers
  • 5 tomatoes
  • 1 tsp of tomato paste
  • 2 tbsp olive oil
  • Salt & pepper
  • A pinch of red chili flakes
  • A pinch of smoked paprika powder
  • 200 g chickpeas
  • 200 g mushrooms

Ingredients for the tahini sauce:

  • 5 tbsp of quark or yoghurt 
  • 1 tsp of tahini
  • 1 tsp of lemon juice
  • A pinch of salt, pepper, garlic powder and smoked paprika powder


Cook the rice according to the package (around 10-12 minutes usually). Preheat the oven at 180 degrees Celsius. Drain the chickpeas and mix it together with one tablespoon of olive oil and smoked paprika powder. Put it on a baking tray and put it in the oven for about 15 minutes. Flip it halfway. In the meantime, slice the mushrooms. Heat the olive oil in a pan and bake the mushrooms. Cut the peppers and the tomatoes and add it after around 5 minutes. Drain the tuna and add it to the veggies. Bake this for 1 minute. Add the tomato paste, chili flakes and a pinch of salt and pepper. Mix everything well and bake it for about 5 more minutes on medium heat. Drain the rice, take the chickpeas out of the oven and take the veggies from the stove. Mix all the ingredients for the tahini sauce together in a small bowl. Mix the rice together with the veggies and divide this over the plates. Add the roasted chickpeas and some of the tahini sauce. Enjoy!


If you don’t like tuna, you can always replace the tuna by chicken.

Nutritional value per person:

654 kcal – 24.5 g fat, of which 3.1 saturated – 73.6 g of carbohydrate, of which 16.5 g fibre and 20 g sugar – 43 g protein


Anna & Marit

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