Rice Salad With Tuna

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Rice Salad With Tuna
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
599
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie599 cal.(29 %)
Protein32 g(33 %)
Fat30 g(26 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage5.4 g(18 %)
Vitamin A0.6 mg(75 %)
Vitamin D4.5 μg(23 %)
Vitamin E3.9 mg(33 %)
Vitamin K9.9 μg(17 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin20 mg(167 %)
Vitamin B₆0.8 mg(57 %)
Folate106 μg(35 %)
Pantothenic acid1.7 mg(28 %)
Biotin7 μg(16 %)
Vitamin B₁₂4.3 μg(143 %)
Vitamin C16 mg(17 %)
Potassium807 mg(20 %)
Calcium91 mg(9 %)
Magnesium176 mg(59 %)
Iron3 mg(20 %)
Iodine54 μg(27 %)
Zinc4 mg(50 %)
Saturated fatty acids6.4 g
Uric acid195 mg
Cholesterol70 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
250 grams Wild rice
200 grams Cherry tomatoes
1 onion
2 cans white Tuna (each about 150 grams)
100 grams Olives
3 Tbsps lemon juice
1 Tbsp White vinegar
salt
freshly ground peppers
4 Tbsps olive oil
2 Tbsps Lemon balm
Lemon balm (for garnishing)
How healthy are the main ingredients?
TunaOliveolive oilonionsalt

Preparation steps

1.

Combine rice with 500 ml (approximately 2 cups) of water and bring to a boil, simmer for about 35-40 minutes. Drain and let cool. 

2.

Rinse tomatoes and cut into wedges. Peel onion and cut into small cubes.

3.

Drain tuna and cut into small pieces.

4.

Whisk lemon juice with vinegar and oil, season with salt and pepper. 

5.

Combine rice with tomatoes, onion, tuna, olives and chopped lemon balm leaves, toss with the salad dressing. Garnish with lemon balm leaves and serve. 

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