Bean Salad with Tuna
(Percentage of daily recommendation)
|Calorie||612 kcal||(29 %)|
|Protein||68.36 g||(70 %)|
|Fat||22.29 g||(19 %)|
|Carbohydrates||34.54 g||(23 %)|
|Sugar added||0 g||(0 %)|
|Roughage||2.78 g||(9 %)|
|Vitamin A||731.65 mg||(91,456 %)|
|Vitamin D||4 μg||(20 %)|
|Vitamin E||0.64 mg||(5 %)|
|Vitamin B₁||0.29 mg||(29 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||54.83 mg||(457 %)|
|Vitamin B₆||2.15 mg||(154 %)|
|Folate||18.32 μg||(6 %)|
|Pantothenic acid||0.76 mg||(13 %)|
|Biotin||1.33 μg||(3 %)|
|Vitamin B₁₂||4.7 μg||(157 %)|
|Vitamin C||15.63 mg||(16 %)|
|Potassium||1,168.11 mg||(29 %)|
|Calcium||100.7 mg||(10 %)|
|Magnesium||92.59 mg||(31 %)|
|Iron||4.39 mg||(29 %)|
|Iodine||0.75 μg||(0 %)|
|Zinc||1.02 mg||(13 %)|
|Saturated fatty acids||3.25 g|
Soan both types of dried beans overnight in cold water.
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.
Rinse and peel carrots and celery. Dice into small cubes and add to the pan during the last 15 minutes of cooking.
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.
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.
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.