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Tomato Tuna Salad with Beans and Olives

5
Average: 5 (4 votes)
(4 votes)
Tomato Tuna Salad with Beans and Olives

Tomato Tuna Salad with beans and olives - Quick mix with fresh and healthy ingredients

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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
357
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beans give us slowly digestible carbohydrates that keep blood sugar levels constant. Thanks to the sulfur substances in the chives the herbs have a stimulating effect on digestion.

Even if it tastes good - Tuna should remain a specialty on the menu, as some species are threatened with extinction. In the Mediterranean salad with tomatoes, beans, and olives, for example, you can sometimes replace it with cooked chicken cubes or crumbled feta.

1 serving contains
(Percentage of daily recommendation)
Calorie357 cal.(17 %)
Protein20 g(20 %)
Fat22 g(19 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage5.7 g(19 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.7 μg(4 %)
Vitamin E6.9 mg(58 %)
Vitamin K47.2 μg(79 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.8 mg(90 %)
Vitamin B₆0.7 mg(50 %)
Folate84 μg(28 %)
Pantothenic acid0.8 mg(13 %)
Biotin7.7 μg(17 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C29 mg(31 %)
Potassium778 mg(19 %)
Calcium72 mg(7 %)
Magnesium80 mg(27 %)
Iron3.2 mg(21 %)
Iodine12 μg(6 %)
Zinc1.9 mg(24 %)
Saturated fatty acids3.2 g
Uric acid87 mg
Cholesterol26 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
2 ¾ ozs Whole grain ciabatta
6 Tbsps olive oil
7 ozs Tuna (canned; in own juice)
10 ozs Tomatoes (2 large)
5 ozs colorful Cherry tomatoes
5 ozs Gigante bean (drained weight)
½ Cucumber
2 ½ ozs Kalamata Olive (without pits)
1 bunch Chives
3 Tbsps White vinegar
salt
peppers
How healthy are the main ingredients?
TomatoTunaolive oilChivesCucumbersalt

Preparation steps

1.

Pluck bread into pieces and mix with 2 Tbsp. olive oil on a baking tray. Toast in preheated oven at 200 °C / 400 °F for approx. 6 minutes; then let cool.

2.

Meanwhile, drain tuna and cut into bite-sized pieces. Clean and wash tomatoes, cut out stalks, slice or halve tomatoes depending on size. Rinse and drain beans. Clean cucumber, wash, cut in half lengthwise and cut into thin slices. Halve olives.

3.

Wash chives, shake dry, cut into fine rings and mix with remaining oil, vinegar, salt and pepper in a large bowl. Add all ingredients for the salad, mix and arrange tuna salad with tomatoes, beans and olives on plates.