Bean Salad with Tuna

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Bean Salad with Tuna
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
421
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie421 cal.(20 %)
Protein24 g(24 %)
Fat27 g(23 %)
Carbohydrates19 g(13 %)
Sugar added1 g(4 %)
Roughage8.8 g(29 %)
Vitamin A0.5 mg(63 %)
Vitamin D3.4 μg(17 %)
Vitamin E3.3 mg(28 %)
Vitamin K28.7 μg(48 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin12.9 mg(108 %)
Vitamin B₆0.7 mg(50 %)
Folate84 μg(28 %)
Pantothenic acid1 mg(17 %)
Biotin8.1 μg(18 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C31 mg(33 %)
Potassium919 mg(23 %)
Calcium173 mg(17 %)
Magnesium102 mg(34 %)
Iron3.6 mg(24 %)
Iodine41 μg(21 %)
Zinc1.6 mg(20 %)
Saturated fatty acids5.5 g
Uric acid205 mg
Cholesterol53 mg
Complete sugar7 g

Ingredients

for
4
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
How healthy are the main ingredients?
TunaKidney beansolive oilMustardsugarTomato

Preparation steps

1.

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.

2.

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.

3.

Drain the tuna and tear into coarse pieces.

4.

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.

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