Tomato Tuna Salad with Beans and Olives
Tomato Tuna Salad with beans and olives - Quick mix with fresh and healthy ingredients
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.
(Percentage of daily recommendation)
| Calorie | 357 cal. | (17 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 47.2 μg | (79 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 778 mg | (19 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 87 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
