EatSmarter exclusive recipe

Italian Bean and Tuna Salad

with Celery and Tomatoes
5
Average: 5 (4 votes)
(4 votes)
Italian Bean and Tuna Salad

Italian Bean and Tuna Salad - Simple ingredients in perfect harmony create a delicious meal

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 13 h.
Ready in
Calories:
400
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beans protect the skin and mucous membranes as they are a good source of two effective vitamins: Niacin (vitamin B3) and pantothenic acid (vitamin B5). Niacin helps the skin to heal itself after irritation while pantothenic acid has a soothing effect on eczema, dryness and allergies.

If you're looking to save time, try using canned cannellini beans.

1 serving contains
(Percentage of daily recommendation)
Calorie400 kcal(19 %)
Protein29 g(30 %)
Fat21 g(18 %)
Carbohydrates22 g(15 %)
Sugar added2 g(8 %)
Roughage9.5 g(32 %)
Vitamin A0.6 mg(75 %)
Vitamin D2.4 μg(12 %)
Vitamin E3.2 mg(27 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.6 mg(88 %)
Vitamin B₆0.5 mg(36 %)
Folate158 μg(53 %)
Pantothenic acid1.3 mg(22 %)
Biotin8.7 μg(19 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C38 mg(40 %)
Potassium1,239 mg(31 %)
Calcium138 mg(14 %)
Magnesium100 mg(33 %)
Iron4.5 mg(30 %)
Iodine39 μg(20 %)
Zinc1.8 mg(23 %)
Saturated fatty acids3.9 g
Uric acid256 mg
Cholesterol35 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 ounces
1
1 sprig
2
2 stalks
1
½ bunch
1 teaspoon
1 tablespoon
3 tablespoons
6 ounces
canned Tuna
How healthy are the main ingredients?
Tuna
Preparation

Kitchen utensils

1 Pot, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Small knife, 1 Fork, 1 Tablespoon, 1 Teaspoon, 1 Mandoline, 1 Fine-mesh sieve, 1 Slotted spoon, 1 Can opener

Preparation steps

1.
Italian Bean and Tuna Salad preparation step 1

Place beans in a bowl and soak overnight in plenty of cold water.

2.
Italian Bean and Tuna Salad preparation step 2

The next day, drain water. Peel garlic. Rinse rosemary. Add beans, garlic and rosemary to a pot with water. Cover and bring to a boil, skimming foam off periodically with a slotted spoon. Cook beans over low heat for about 50 minutes, until they are cooked but still have some firmness.

3.
Italian Bean and Tuna Salad preparation step 3

Meanwhile rinse tomatoes and cut out stems. Cut tomatoes into quarters, remove seeds and cut into pieces. Rinse celery, de-thread if needed and cut into very thin slices.

4.
Italian Bean and Tuna Salad preparation step 4

Rinse, dry and peel cucumber. Cut cucumber into quarters, remove seeds and cut into small cubes. Rinse parsley, shake dry and coarsely chop leaves.

5.
Italian Bean and Tuna Salad preparation step 5

To make dressing, combine mustard, vinegar, salt, pepper and sugar in a small bowl. Mix in olive oil.

6.
Italian Bean and Tuna Salad preparation step 6

In a large bowl, mix salad dressing with chopped tomatoes, cucumber cubes, celery slices and parsley.

7.
Italian Bean and Tuna Salad preparation step 7

Empty tuna into a fine-mesh sieve and drain. Shred tuna with a fork.

8.
Italian Bean and Tuna Salad preparation step 8

Drain beans well and remove the garlic and rosemary. Let cool for about 5 minutes, then mix with remaining salad ingredients and add tuna on top. Season salad with salt and pepper and serve warm.