Bean Salad with Tuna
Nutritional values
(Percentage of daily recommendation)
| Calorie | 421 cal. | (20 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 28.7 μg | (48 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.9 mg | (108 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 919 mg | (23 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 205 mg | |||
| Cholesterol | 53 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the salad
- 200 grams fresh green Beans
- 300 grams Tuna (canned)
- 1 can Kidney beans
- 1 bunch scallions
- 2 Tomatoes
- For the marinade
- 2 garlic cloves (finely chopped)
- 3 Tbsps White vinegar
- 6 Tbsps olive oil
- 1 tsp Mustard
- 1 pinch sugar
- salt
- freshly ground pepper
Preparation steps
For the salad, trim green beans, pinch back ends. Bring a large pot of water to a boil with 2 tablespoons salt. Add beans and cook until al dente, 8-10 minutes. Drain and rinse immediately in cold water. Drain well.
Trim scallions, cut diagonally into 1 cm (approximately 1/2 inch) pieces and blanch for 2 minutes. Rinse well in cold water. Rinse the tomatoes, remove the stems and cut into slices. Rinse kidney beans, drain and mix with the other ingredients in a bowl.
Drain the tuna and tear into coarse pieces.
For the marinade, mix vinegar and mustard. Season with sugar, salt and pepper and gradually whisk in the olive oil. Stir in the garlic, season to taste and mix with the salad ingredients. Allow to marinate briefly before serving sprinkled with freshly ground pepper.
