Serves: 1
Calories: 413 kcal
Fats: 16g (of which are saturated 1.5g)
Carbohydrates: 27g (of which are sugars 4.2g)
Fibre: 3.2g
Protein: 39g
Salt: 1.2g
Ingredients
1 tin of Tuna (canned in spring water, drained)
18g Natto Fermented Soy Beans (1 heaped Tbs)
80g Peppers, capsicum, yellow, raw
80g White rice, basmati, boiled – (rice will expand become heavier after boiled)
80g Spinach, baby, raw
2x 5 Leaves Basil, fresh
1 Tbs Rapeseed Oil
1g Salt
Sprinkle of Black Pepper
Half one Lime (Juice)
- Fill a medium saucepan with 1 & 3/4 cups of water, add a pinch of salt, and bring to a boil.
- Add the rice, stir, and wait for the water to come back to a full boil. When it does, turn the heat down as low as it can go, and then cover. Cook for around 15 minutes, then leave to drain and cool.
- Place one tablespoon of Natto into a large mixing bowl.
- Pour rapeseed oil onto a tablespoon and mix with the Natto.
- Weigh and cut the yellow pepper so you have 80g, and then mix in the bowl with tuna too.
- Weight your rice, remember, you may need to re-weigh the rice as it changes weight after it has boiled.
- Sprinkle salt and pepper and squeeze your lime into the bowl and stir.
- Now the main content is finished, you can either mix this into a bowl with your spinach leaves or pour on a plate with the leaves to the side or underneath the Natto mix. This is where you can put your own influence into the recipe.
- Enjoy!
Feel free to change some ingredients to suit your needs. Ingredients such as:
- Wholemeal Rice (For the method, you will need to boil your rice in an abundance of water)
- Chicken Fillet instead of Tuna
- Add Spring Onions or olives as shown in the picture above, however be careful to not go to high on the salt content when adding these ingredients.
- Different coloured peppers
- Lemon instead of Lime
This meal contains: Tuna (31.6%) (Fish), Basmatti rice (19.4%), Yellow peppers (19.4%), Spinach (19.4%), De Hobbit Natto Fermented Soy Beans 150g (4.4%) [ Soybeans*, Water, Nattostarter (Bacillus Subtilis), (*=Organic Agriculture)], Rapeseed oil (3.1%), Lime juice (1.2%), Basil (1.2%), Salt (0.24%), Black pepper (0.02%)
Macro-Content:
Carbohydrates – 26.9% (6.6g)
Protein – 38% (9.3g)
Fats – 35.2% (3.8g)
Water – 79g
Nutrient content towards your daily recommended intake (per 100g of the meal):
Vitamin K1&2 – 81%
Selenium – 52%
Vitamin B12 – 51%
Vitamin B3 – 41%
Vitamin C – 37%
Vitamin D – 25%
Vitamin B9/Folate – 20%
Vitamin B6 – 17%
Potassium – 13%
Manganese – 12%
Phosphorus – 10%
Vitamin E – 9%
Iron – 7%
Magnesium – 7%
Copper – 7%
Vitamin B2 – 6%
Vitamin B1 – 5%
Sodium – 5%
Zinc – 5%
Calcium – 4%
Iodine – 4%
Vitamin B7 – 3%
Nessa’s Nutrition 