Asparagus and Tuna Salad with Corn and Beans
Nutritional values
(Percentage of daily recommendation)
| Calorie | 433 cal. | (21 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 9.1 g | (30 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 88 μg | (147 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.7 mg | (131 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 187 μg | (62 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,106 mg | (28 %) | ||
| Calcium | 136 mg | (14 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 258 mg | |||
| Cholesterol | 61 mg | |||
| Complete sugar | 10 g |
Ingredients
- For the salad
- ½ head Oak leaf lettuce
- salt
- sugar
- ½ lemon
- 500 grams white Asparagus
- 200 grams Kidney beans (canned)
- 200 grams Corn (canned)
- 350 grams Tuna (Can, in their own juice)
- 3 scallions
- For the dressing
- 2 Tbsps White vinegar
- 2 Tbsps Chili sauce
- 1 Tbsp scallions
- 4 Tbsps olive oil
- freshly ground peppers
Preparation steps
For the salad: Loosen the salad leaves, rinse, spin dry and line the dishes with the leaves.
In a saucepan, bring salted water and half a lemon to a boil. Peel the asparagus, cut off the woody ends and cook the stalks in the boiling water just until tender, 15-20 minutes. Rinse the beans and the corn in a sieve and drain well. Drain the tuna and flake with a fork. Rinse the scallions, shake dry and thinly slice.
For the dressing: In a bowl, whisk together the vinegar, chilli sauce and chives. Gradually whisk in the oil until thickened, season with salt and pepper.
Remove the asparagus from the cooking liquid and cut into 4-5 cm (approximately 1 3/4-2-inch) pieces and toss in a bowl with the tuna, beans, corn and scallions. Divide among the prepared dishes, drizzle with the dressing and serve immediately.
