Bean Salad with Tuna

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Bean Salad with Tuna
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Health Score:
Health Score
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 13 h. 25 min.
Ready in
Calories:
612
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie612 kcal(29 %)
Protein68.36 g(70 %)
Fat22.29 g(19 %)
Carbohydrates34.54 g(23 %)
Sugar added0 g(0 %)
Roughage2.78 g(9 %)
Vitamin A731.65 mg(91,456 %)
Vitamin D4 μg(20 %)
Vitamin E0.64 mg(5 %)
Vitamin B₁0.29 mg(29 %)
Vitamin B₂0.3 mg(27 %)
Niacin54.83 mg(457 %)
Vitamin B₆2.15 mg(154 %)
Folate18.32 μg(6 %)
Pantothenic acid0.76 mg(13 %)
Biotin1.33 μg(3 %)
Vitamin B₁₂4.7 μg(157 %)
Vitamin C15.63 mg(16 %)
Potassium1,168.11 mg(29 %)
Calcium100.7 mg(10 %)
Magnesium92.59 mg(31 %)
Iron4.39 mg(29 %)
Iodine0.75 μg(0 %)
Zinc1.02 mg(13 %)
Saturated fatty acids3.25 g
Cholesterol94 mg
Author of this recipe:

Ingredients

for
4
Ingredients
200 grams
white Beans (dried)
200 grams
brown Beans (dried)
1
6 tablespoons
600 milliliters
2
2 stalks
200 grams
green Beans
2 sprigs
800 grams
1
Lemon (juiced)

Preparation steps

1.

Soan both types of dried beans overnight in cold water.

2.

Peel onion and chop finely. Heat 1 tablespoon of oil in a pan and saute onion until soft. Add drained beans and deglaze pan with vegetable broth. Simmer, covered, for about 45 minutes. or until al dente. Add more broth as necessary.

3.

Rinse and peel carrots and celery. Dice into small cubes and add to the pan during the last 15 minutes of cooking.  

4.

Rinse green beans and blanch togehter with savory in boiling salted water for about 8 minutes or until al dente. Drain, remove savory, rinse in cold water and drain again. 

5.

Rinse tuna fillets, pat dry and cut into 4 cm (approximately 1 1/2 inch) cubes. Season with salt and pepper and drizzle with lemon juice. Heat 2 tablespoons of oil in a pan and cook fish for about 5 minutes, turning often.  

6.

Drain cooked beans and mix with green beans. Season with remaining oil, lemon juice, salt and pepper. Arrange bean salad on plates and top with tuna. Serve.