Sarah Pound’s Mediterranean tuna and whipped hummus lunch crisps
Boost your workday with 30g of protein. These crunchy tuna and avocado tortillas are a speedy make-ahead lunch – crisp the bases, assemble and enjoy.
These crunchy tuna and avocado tortillas pack a massive 30g of protein to keep you full until dinner. Prepare the ingredients and store them separately then, come lunchtime, simply assemble and serve – the perfect “fast-prep” solution for a hectic schedule.
Ingredients
8 mini flour tortillas (or gluten-free corn tortillas)
extra virgin olive oil cooking spray
2 × 185g cans tuna in spring water, drained and flaked
1 avocado, sliced
1 cup cherry tomatoes, sliced
4 spring onions, very finely sliced
150g goat’s cheese or feta cheese, crumbled
½ cup roasted almonds, roughly chopped
sea salt flakes and cracked black pepper
WHIPPED HUMMUS
4 tbsp hummus (home-made or store-bought)
3 tbsp Greek yoghurt
2 tbsp cottage cheese
LEMON AND MINT DRESSING
juice of 1 lemon
2 tbsp extra virgin olive oil
1 cup mint leaves, finely chopped
Method
Step 1
Preheat oven to 160C fan-forced (180C conventional). Lightly spray one side of the tortillas and prick them several times with a fork. Place them on a lined tray, and bake for 8-10 minutes until lightly golden. They will crisp further as they cool.
Step 2
In one bowl, stir together the hummus, yoghurt and cottage cheese. In another, whisk together the lemon juice, olive oil and mint. Season both with salt and pepper.
Step 3
Spread each tortilla with a generous dollop of whipped hummus. Top with tuna, avocado, tomatoes, spring onion, and crumbled cheese. Drizzle with the mint dressing and finish with roasted almonds.
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Sarah Pound is a nutritionist, author of the cookbook 'Wholesome by Sarah', and a recipe columnist for Good Food.
