Tuna and White Bean Salad
Healthy, because
Even smarter
Nutritional values
White beans are rich in iron, this trace element is important for blood formation and oxygen transport. Like most legumes, beans score points with proteins, which serve as a building material for our cells and also provide long-lasting saturation. The fish is also a real protein star. In addition, it keeps the heart healthy, with plenty of omega-3 fatty acids.
The low-carb recipe can be enhanced with vegetables. Tomatoes, peppers and spring onions are a perfect match. They also provide vitamin C, which we need for the absorption of the vegetable proteins from the beans. The Mediterranean bean salad goes well with a spelt salad or serve it as a side dish with grilled food.
(Percentage of daily recommendation)
| Calorie | 255 cal. | (12 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 59.6 μg | (99 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 546 mg | (14 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 147 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 5 g |
Preparation steps
Rinse the beans and drain well. Drain the tuna and pull apart with a fork. Peel the onion and cut into thin rings.
Drain the capers and mix with the tuna, beans, oil and vinegar. Season with salt and pepper.
Distribute into bowls and serve garnished with the onion.
