Tuna Salad with Beans
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(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
271
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 271 cal. | (13 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.1 g | (17 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 68 μg | (113 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 837 mg | (21 %) | ||
| Calcium | 186 mg | (19 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 170 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams green Beans
- 300 grams broad, white Beans (canned / jarred)
- ½ bunch scallions
- 3 Tbsps Corn oil
- 1 can Tuna (natural)
- 50 milliliters Beef broth
- 1 Tbsp Mustard
- 4 Tbsps lemon juice
- salt
- freshly ground peppers
- 1 pinch sugar
- 300 grams small Tomatoes
- lemon zest
- Basil (for garnish)
Preparation steps
1.
Rinse the green beans, cut into small pieces and boil in plenty of salted water for 8 - 10 minutes. Then drain, rinse and drain again.
2.
Rine and trim the scallions and cut into thin slices.
3.
Drain the broad beans.
4.
Drain the tuna and break apart with a fork.
5.
Rinse the tomatoes and cut into wedges.
6.
For the dressing, mix the broth with the mustard and lemon juice and season with salt, plenty of pepper and sugar. Slowly mix in the oil with a whisk.
7.
Mix the salad ingredients with the dressing, season to taste, cover and leave to marinate for about 30 minutes.
Transfer the salad to plates and serve garnished with lemon zest and basil.
