Ingredients

• 80 g wholewheat couscous — dry
• 160 ml boiling water — just boiled
• 120 g canned tuna in olive oil — drained, oil reserved
• 80 g canned chickpeas — rinsed and drained
• 10 g extra virgin olive oil — plus reserved tuna oil if desired
• 6 g fresh parsley — finely chopped
• 1 g dried oregano — crumbled
• 2 g salt — or to taste
• 0.5 g ground black pepper — or to taste optional

Instructions

1. Place the dry wholewheat couscous in a heatproof bowl with 1 g of the salt, then pour the boiling water over it, stir once, cover tightly with a plate or lid, and let sit for 7–8 minutes to steam and soften.
2. While the couscous steams, flake the drained tuna into a mixing bowl, reserving any oil, and add the rinsed chickpeas, chopped parsley, dried oregano, remaining 1 g salt, and black pepper if using.
3. Uncover the couscous and fluff gently with a fork to separate the grains, then drizzle over the extra virgin olive oil plus a spoonful of the reserved tuna oil if you tolerate it, stirring gently until the couscous is lightly coated and moist.
4. Add the warm couscous to the tuna and chickpea mixture and fold everything together gently until evenly combined, adjusting seasoning with a little more salt or olive oil if needed for an easier-to-swallow, soft texture.
5. Divide the mixture into 4–6 very small bowls or ramekins so each portion feels manageable; serve slightly warm or at room temperature, whichever is more comfortable for your stomach.