Summery Tuna and Vegetable Salad
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(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
389
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 389 cal. | (19 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 239.6 μg | (399 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 192 μg | (64 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 169 mg | (178 %) | ||
| Potassium | 1,118 mg | (28 %) | ||
| Calcium | 190 mg | (19 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 59 μg | (30 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 270 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Red Bell pepper
- 2 stalks Celery
- 4 handfuls Baby spinach
- 1 handful parsley
- 1 can white Beans (400 grams) (approximately 14 ounces)
- 2 cans Tuna (each around 175 grams) (approximately 6 ounces)
- 2 Tbsps lemon juice
- 2 Tbsps white balsamic vinegar
- 4 Tbsps olive oil
- 1 pinch sugar
- salt
- white peppers
Preparation steps
1.
Rinse the peppers, cut in half, remove the stems, seeds and pith and cut into strips. Trim the celery, rinse and thinly slice. Rinse the spinach and spin dry. Rinse the parsley, shake dry, pluck the leaves and chop. Drain the beans and tuna, separately. Rinse the beans and drain. Flake the tuna with a fork.
2.
Whisk the lemon juice, vinegar, oil and sugar together and season with salt and pepper. Combine the peppers, celery, spinach, parsley, beans and tuna in a large serving bowl, add the dressing and toss to combine. Season with salt and pepper and serve with crusty bread, if desired.
