
Tuna and Chickpea Hand Pies
Blood Sugar: HighServings: 6Preparation Time: 20minMeal Category: Lunch
Micronutrients:Vitamin CIronFolateMagnesium
Macronutrients per 100g
Energy
396kcal
Sugar
5g
Fat
18g
Fiber
6g
Sat fat
3g
Protein
16g
Carbs
44g
Sodium
121mg
Ingredients
- 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
- 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
Preparation
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.
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.
Micronutrients % of RDI
Iron
64% of RDI
Magnesium
66% of RDI
Vitamin C
31% of RDI
Omega 3
6% of RDI
Vitamin A
6% of RDI
Calcium
8% of RDI
Folate
21% of RDI
Good to know
You can use the reserved chickpea water instead of the egg for a plant-based option.
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