Italian Bean and Tuna Salad
Italian Bean and Tuna Salad - Simple ingredients in perfect harmony create a delicious meal
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.
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,239 mg | (31 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 39 μg | (20 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 256 mg | |||
| Cholesterol | 35 mg |
Ingredients
- Ingredients
- 3 ozs dried cannellini beans
- 1 garlic clove
- 1 sprig rosemary
- 2 Tomatoes
- 2 stalks Celery
- 1 Cucumber
- ½ bunch parsley
- 1 tsp Dijon mustard
- 1 Tbsp White vinegar
- salt
- peppers
- cane sugar
- 3 Tbsps olive oil
- 6 ozs canned Tuna
Kitchen utensils
Preparation steps
Place beans in a bowl and soak overnight in plenty of cold water.
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.
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.
Rinse, dry and peel cucumber. Cut cucumber into quarters, remove seeds and cut into small cubes. Rinse parsley, shake dry and coarsely chop leaves.
To make dressing, combine mustard, vinegar, salt, pepper and sugar in a small bowl. Mix in olive oil.
In a large bowl, mix salad dressing with chopped tomatoes, cucumber cubes, celery slices and parsley.
Empty tuna into a fine-mesh sieve and drain. Shred tuna with a fork.
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.
