Tuna Salad with Zucchini and Beans
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(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
338
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 338 cal. | (16 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 141.7 μg | (236 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 1,011 mg | (25 %) | ||
| Calcium | 188 mg | (19 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 43 μg | (22 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 216 mg | |||
| Cholesterol | 53 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 100 grams canned Kidney beans
- 100 milliliters Vegetable broth
- 1 tsp dried herbes de Provence
- 1 Zucchini
- 2 shallots
- 100 grams Arugula
- 150 grams fresh Tuna
- 1 tsp vegetable oil
- 4 Tbsps White vinegar
- 1 Tbsp olive oil
- salt
- freshly ground peppers
Preparation steps
1.
Rinse the zucchini and slice thinly. Peel and dice the shallot. Rinse the arugula and pat dry.
2.
Heat the vegetable oil in a large pan. Cut the tuna into bite-sized cubes and sauté in the hot oil for about 3-4 minutes, until golden brown. Rinse and drain the kidney beans. Combine the kidney beans, zucchini, shallot, arugula and tuna in a large bowl.
3.
Whisk together the vinegar, olive oil and herbs de Provence and season with salt and pepper. Drizzle the dressing over the salad and toss well to coat.
