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Fish, Meal soups and plant based

Tuna and chickpea croquettes with salad

Tuna and chickpea croquettes are a family dish for 4 people, ready in 30 minutes, easy to make, for about €2.10 per person. They combine tuna and mashed chickpeas, coated in breadcrumbs and pan fried, served with a green salad and a lemony yogurt sauce. The key to success is chilling the mixture well before shaping, so the croquettes hold their shape while cooking.

Golden tuna and chickpea croquettes with a cool yogurt sauce on the side, that's a dinner everyone agrees on.

Tuna and chickpea croquettes with salad
Total time
30 min
Difficulty
Easy
Cost per person
€2.10
Calories per person
590 kcalcalculated by Kiloach, your weight coach
Season
Spring, Summer, Fall
The kids
They generally like it

Under the golden crust, the texture is the real surprise. Mashed chickpeas give body without turning mushy, flaked tuna brings the briny flavor, and cumin wakes everything up without overpowering it. In the pan, the croquettes form a crisp crust that contrasts with the soft center, and the lemony yogurt sauce cools down every bite.

This is a weeknight dinner that comes together without any waiting or special equipment, perfect for when the kids want something crunchy to dip. Mon Chou likes this dish because it turns two pantry cans into a complete meal, budget friendly and loved by kids and adults alike.

The ingredients

4 people

Pantry

  • Canned tuna in wateroften in the pantry 2 can
  • Canned chickpeasoften in the pantry 1 can
  • Breadcrumbsoften in the pantry 60 g
  • Cuminoften in the pantry 1 tsp
  • Sunflower oiloften in the pantry 4 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Dairy

  • Eggs 1
  • Plain yogurt 2 tub

Fruits and vegetables

  • Green onions 2
  • Parsley 4 sprigs
  • Lemon 1
  • Green salad 1

Allergens Fish, Eggs, Gluten, Lactose

The step by step recipe

  1. Drain the chickpeas and mash them roughly with a fork, they should keep a bit of texture.

    Leave a few chickpeas whole, the croquettes will be less mushy.

  2. Add the flaked tuna, the egg, the chopped green onions and parsley, the cumin, salt, pepper and half the breadcrumbs, then mix.

    If the mixture sticks too much to your hands, add a spoonful of breadcrumbs, not flour.

  3. Shape eight small croquettes, roll them in the remaining breadcrumbs and brown them in hot oil. 10 min

    Flip them only once, when the underside releases without resistance.

  4. Mix the yogurt with a little lemon juice, salt and pepper for the sauce.

    Grate in a touch of garlic if you like the sauce with more kick.

  5. Season the salad, arrange it with the hot croquettes and the yogurt sauce on the side.

    Set the croquettes on paper towel for a minute so they don't feel greasy.

Our tips to get it right

  • Drain the tuna and chickpeas thoroughly before mixing, excess water keeps the mixture from holding together while cooking.
  • Use a wide pan so the croquettes don't touch each other, they brown better and stay intact when you flip them.
  • If you double the batch to freeze some, shape all the croquettes before you start cooking, it saves time.

The variations

  • Swap the tuna for flaked cooked salmon for a milder version that's just as soft inside.
  • For a vegetarian version, double the chickpeas and add a spoonful of tahini instead of the tuna.
  • For kids in a hurry, shape small round bites instead of elongated croquettes, they cook faster and are easy to eat with fingers.

What to serve it with

  • Plain white rice
  • Warm pita bread
  • Fresh homemade lemonade

Storage

Cooked croquettes keep for 2 days in the refrigerator in a sealed container. You can freeze them raw, laid flat, then cook them straight from frozen without thawing. Reheat cooked croquettes for a few minutes in a pan or oven to bring back the crisp texture.

Questions about this dish

Can I use something other than breadcrumbs?

Yes, whole wheat breadcrumbs or blitzed oat flakes work just as well. The key is a fine texture that absorbs moisture from the mixture.

Can I make the mixture ahead of time?

Yes, you can prepare it the day before and keep it in the refrigerator in a sealed container. It will actually be easier to shape once it's well chilled.

Do these croquettes freeze well?

Yes, shape the raw croquettes and freeze them flat on a tray before storing them in a bag. Cook them straight from frozen, adding a few extra minutes.

How can I adapt the recipe for young kids?

Shape smaller croquettes, they cook faster and are easier for little hands to hold. You can also tone down the cumin slightly if your kids prefer a milder flavor.

How long does it take to make tuna and chickpea croquettes with salad?

Count 30 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in tuna and chickpea croquettes with salad?

About 590 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does tuna and chickpea croquettes with salad cost?

About €2.10 per serving, or €8.40 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish, eggs, gluten, lactose. Always check the labels of the products you buy.

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