White Bean Salad with Tuna and Arugula
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
2 h.
Preparation
ready in 14 h.
Ready in
Calories:
350
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.2 g | (7 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 151.5 μg | (253 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 644 mg | (16 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 173 mg | |||
| Cholesterol | 53 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams white Beans
- 1 bay leaf
- 2 garlic cloves (finely chopped)
- 200 grams Arugula
- 300 grams Tuna (canned)
- 2 Red onions
- 1 garlic clove
- 2 Tbsps White vinegar
- 2 Tbsps lemon juice
- 1 pc Lemon peel
- 6 Tbsps olive oil
- 1 tsp Mustard
- 1 pinch sugar
- salt
- freshly ground peppers
Preparation steps
1.
Soak white beans overnight in a bowl of water. Rinse and drain. Combine beans with about 1 liter (approximately 4 1/4 cups) water, bay leaf and chopped garlic. Bring to a boil and simmer, covered, until tender, about 1 1/2 hours. Drain and let cool.
2.
Rinse arugula, remove any tough stems and spin dry.
3.
Peel onions and cut into thin rings.
4.
Drain tuna and flake into large pieces.
5.
Cut lemon zest into fine strips.
6.
Mix vinegar with lemon juice, mustard and sugar. Season with salt and pepper and gradually whisk in olive oil until emulsified. Press garlic through a garlic press into the dressing and season to taste. Mix dressing with remaining salad ingredients and serve.
