Beet and White Bean Salad
Beet and White Bean Salad - Protein-rich and aromatic mix that brings color to gray days
Healthy, because
Even smarter
Nutritional values
Tuna is a top source of omega-3 fatty acids, which keep our vessels supple and are important for the production of hormones. The natural plant pigments contained in beet and pomegranate seeds act as antioxidants and protect cells from free radicals. White beans provide lots of satiating fiber in addition to plenty of vegetable protein.
The salad can also be prepared vegan in no time: Simply replace the fish with tofu and the honey with maple syrup, coconut blossom sugar or agave syrup.
(Percentage of daily recommendation)
| Calorie | 479 cal. | (23 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 1.3 g | (5 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 5.7 μg | (29 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 34.6 μg | (58 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 18.6 mg | (155 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 102.8 μg | (34 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 5.4 μg | (180 %) | ||
| Vitamin C | 13.1 mg | (14 %) | ||
| Potassium | 1,160 mg | (29 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 63.4 μg | (32 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 300.3 mg | |||
| Cholesterol | 87.6 mg | |||
| Complete sugar | 15.3 g |
Ingredients
- Ingredients
- 16 ozs Tuna steak (4 tuna steaks)
- salt
- peppers
- 4 Tbsps olive oil
- 18 ozs Beets (pre-cooked, vacuum packed)
- 9 ozs white Beans (can; drained weight)
- 4 Basil
- 2 Tbsps lemon juice
- 1 generous pinch ground Cumin
- 1 generous pinch ground Cardamom
- cinnamon
- 1 tsp honey
- 1 oz Pomegranate seed (2 TBSP.)
Preparation steps
Rinse tuna steaks, pat dry, salt, pepper. Heat 1 tablespoon oil in a frying pan. Sear tuna on both sides for 4-5 minutes each over medium heat. Remove fish from heat and let stand, covered, for 5 minutes.
Meanwhile, quarter beet and cut into slices. Rinse beans and drain. Wash basil, shake dry and pluck leaves.
For the dressing, whisk together lemon juice, salt, pepper, cumin, cardamom, 1 pinch of cinnamon, honey and remaining oil. Mix beans and beet with dressing and spread on plates. Pluck tuna into pieces and place on top. Garnish with pomegranate seeds and basil.
