Bean Salad with Tuna
(1 vote)
(1 vote)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 40 min.
Preparation
ready in 13 h. 40 min.
Ready in
Calories:
353
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 353 cal. | (17 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.4 g | (8 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 58.2 μg | (97 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 588 mg | (15 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 177 mg | |||
| Cholesterol | 53 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams white Beans
- 1 bay leaf
- 2 garlic cloves (finely chopped)
- 200 grams fresh green Beans
- 300 grams Tuna (canned)
- 2 Red onions
- 1 garlic clove
- 2 Tbsps parsley (finely chopped)
- 3 Tbsps White vinegar
- 6 Tbsps olive oil
- 1 tsp Mustard
- 1 pinch sugar
- salt
- freshly ground peppers
Preparation steps
1.
Soak white beans overnight, then rinse and cook covered with about 1 liter (approximately 1 quart) of water, bay leaf and chopped garlic for 1 1/2 hours. Drain and let cool.
2.
Trim green beans, pinch back ends and blanch in plenty of salted (2 tablespoons salt) boiling water until al dente, about 8 minutes. Remove from pot immediately shock in ice water. Drain well.
3.
Halve onions and cut into thin rings.
4.
Drain tuna and tear into coarse pieces.
5.
Mix vinegar, mustard and sugar with salt and pepper to taste. Gradually stir in the olive oil with a whisk, press in the garlic, season again to taste and mix with the remaining salad ingredients. Let stand briefly and then serve.
