· By Julia Boase
Tuna & Chickpea Dip
When I was a busy clinical dietitian working in the hospital setting, one of the easiest lunches I used to grab for myself was simply a tin of tuna, an avocado and some vitawheat crackers. It was always delicious, I always had the ingredients on hand and it was cheap. This was a bit of a go to lunch for dietitians and on any given day you could guarantee one of us would rock up with some variation of this lunch. I still recommend this lunch idea to this day to busy parents who struggle to eat properly. But if you have a bit more time, I've got a recipe that takes this simple lunch idea up a notch!
My chickpea and tuna dip comes together in minutes and makes enough for 2 lunches (or 3 at a stretch). I love piling it onto vitaheat crispbreads or home made pita chips, but it makes a great sandwich filling too. It full of good Omega 3 fats thanks to the tuna (something we all need to eat a bit more of), high in protein and has plenty of gut loving fibre to keep your digestive tract nourished. This is the perfect lunch to pack into one of our two compartment lunch boxes.
2 x 95g tins of tuna in springwater (drained)
1 x 95g tin of Edgell chickpeas (drained)
1/2 cup of sour cream
juice 1/2 lemon
1 Tbs dill fronds chopped
1 tsp sweet paprika
1 sick of celery finely diced
1/4 red onion finely diced
season with salt and pepper
To top (optional) - diced avocado and dill fronds plus a sprinkle of paprika
To your blender add your drained tuna and chickpeas plus lemon juice and sour cream. Pulse until it forms a smooth paste. Stir through onion, celery, dill and paprika.
To serve pile onto your crisp breads and top with avocado, dill fronds and an extra sprinkle of paprika if desired.