Tuna and Bean Salad

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Tuna and Bean Salad
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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 20 min.
Ready in
Calories:
603
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie603 kcal(29 %)
Protein54.73 g(56 %)
Fat13.9 g(12 %)
Carbohydrates66.46 g(44 %)
Sugar added0 g(0 %)
Roughage17.08 g(57 %)
Vitamin A1,481.91 mg(185,239 %)
Vitamin D2.27 μg(11 %)
Vitamin E3.24 mg(27 %)
Vitamin B₁0.56 mg(56 %)
Vitamin B₂0.39 mg(35 %)
Niacin36.53 mg(304 %)
Vitamin B₆1.54 mg(110 %)
Folate388.13 μg(129 %)
Pantothenic acid1.15 mg(19 %)
Biotin5.02 μg(11 %)
Vitamin B₁₂2.66 μg(89 %)
Vitamin C19.6 mg(21 %)
Potassium2,199.92 mg(55 %)
Calcium282.4 mg(28 %)
Magnesium200.21 mg(67 %)
Iron11.58 mg(77 %)
Iodine5.16 μg(3 %)
Zinc3.69 mg(46 %)
Saturated fatty acids2.12 g
Cholesterol53.3 mg

Ingredients

for
2
Ingredients
1 handful fresh Green beans (washed and trimmed)
salt (to taste)
3 tablespoons white balsamic vinegar
1 tablespoon olive oil
½ teaspoon Dijon mustard
3 ½ tablespoons vegetable stock
freshly ground Black pepper (to taste)
½ head Romaine lettuce (roughly torn)
1 shallot (finely chopped)
¾ cup cherry tomatoes (halved)
2 cups canned White bean (rinsed and drained)
1 cup canned Tuna (drained and flaked)
10 black Olives
2 tablespoons fresh parsley (roughly chopped)
½ cup seasoned Crouton (to garnish)
How healthy are the main ingredients?
Green beanssaltolive oilshallottomatoTuna

Preparation steps

1.
Blanche the green beans in salted, boiling water for about 4 to 5 minutes. Drain and plunge into ice water to stop the blanching process. Drain and set aside.
2.
In a small bowl, mix the vinegar, olive oil, mustard and stock together. Season with salt and pepper.
3.
In a large salad bowl, mix the green beans, lettuce, shallots, cherry tomatoes, white beans and tuna together. Toss to thoroughly mix.
4.
Divide among plates and drizzle with dressing. Serve garnished with black olives, parsley and croutons.