Miguel Ducrós, Nutritionist: Canned Chickpeas Boost This Cold High-Protein Tuna Salad with Lemon Juice and Half a Cucumber

To eat healthily, you don’t always have to complicate life with impossible-to-make recipes or with ingredients that are hard to find; there are many recipes that prove that eating healthy, quick, and fresh is very doable. That is why nutritionist Miguel Ducrós has shared with THE OBJECTIVE a simple recipe that transforms canned legumes into a filling, healthy, and nutrient-packed dish.

Contrary to what many people think, canned legumes can be one of the foods that can ‘save’ you in those moments when you barely have time to cook but still want to eat healthy. The problem is that very few people use them, thinking they are unhealthy or because they don’t know how to pair them. Nutritionist Miguel Ducrós is clear: with the right ingredients, a simple can of cooked chickpeas can become a delicious and quick meal that everyone will envy.

Ducrós’s proposal stands out for combining three fundamental pillars of nutrition: proteins, fiber and carbohydrates. This combination not only provides energy throughout the day but also prolongs the sensation of fullness, preventing snacking between meals.

Cold Chickpea and Tuna Salad

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Ingredients

  

  • 200 grams Cooked chickpeas
  • 1 Can of tuna in water or drained
  • 1 Tomato
  • 1/2 Cucumber
  • 1/4 Red onion
  • Juice of half a lemon
  • 1 teaspoon Extra virgin olive oil
  • Salt
  • Parsley

Instructions

 

  • Rinse and chop: Thoroughly rinse the chickpeas under cold running water to remove the foam from the can. Dice the tomato, half the cucumber, and the red onion into small cubes.
  • Mix: In a large bowl, combine the chickpeas, the drained tuna, and the chopped vegetables.
  • Dress: Add the lemon juice, the olive oil, the salt, and the parsley. Stir well so that all the flavors meld together.
  • The key touch (chill): Let the salad rest in the fridge for 20 to 30 minutes before eating. This step not only enhances the flavor and texture but also provides a direct benefit for your digestion.

Why Do Canned Legumes Not Cause Gut Bloating?

One of the biggest myths about legumes is that they inevitably produce gas and heaviness. However, other nutritionists like Pablo Ojeda have taken on clarifying this. Dried legumes contain natural compounds (such as phytic acid or lectins) that make digestion harder if they’re not properly soaked and cooked. But canned legumes have an advantage: they have already undergone an initial soaking and industrial cooking process, so many of these compounds are removed, and therefore they do not cause bloating.

James Whitaker

I’m James Whitaker, a UK-based journalist focused on emerging trends and everyday stories gaining attention across the country. I cover the topics people start talking about before they fully break into the mainstream. My work aims to stay clear, factual, and closely connected to how news is actually consumed today.

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