Tuna Salad with White Beans
Nutritional values
(Percentage of daily recommendation)
| Calorie | 367 cal. | (17 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 9.6 mg | (80 %) | ||
| Vitamin K | 52.8 μg | (88 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 401 mg | (10 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 112 mg | |||
| Cholesterol | 28 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 200 grams thick white Beans (dried)
- ½ bunch scallions
- 1 yellow paprika
- 1 red Pepperoncini
- 1 garlic clove
- 1 bunch parsley
- 200 grams Tuna in oil (from a jar)
- 3 Anchovy fillet (in salt)
- 5 Tbsps olive oil
- 3 Tbsps lemon juice
- 2 Tbsps Orange juice
- salt
- peppers (freshly ground)
- 6 Tbsps black Olives (pitted)
Preparation steps
Soak the beans with plenty of water and cover at for least 8 hours, preferably overnight. Drain the beans in a colander and put in a pan, cover with water and cook until soft for about 1 hour, then drain in a colander and cool.
Rinse, trim and cut the scallions diagonally into thin rings. Rinse the peperoncino and bell pepper. Halve the peperoncino, remove the seeds and stem. Cut the bell pepper into cubes and the peperoncino into strips. Peel the garlic.
Rinse the parsley, shake dry and cut up some leaves for garnish into strips. Drain the tuna.
Rinse the anchovies, pat dry and very finely chop. Then mix the anchovies with the olive oil, lemon and orange juice. Add the peppers and pressed garlic. Season with salt and pepper.
Mix the beans, scallions, diced peppers, herbs and olives with the marinade. Cut the tuna into bite-sized pieces and mix into the salad.
Arrange on plates and serve garnished with parsley.
