Bean Salad with Tuna
(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 canned Tuna
- 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 in water overnight. Drain and cook, covered, with about 1 liter (approximately 4 cups) water, bay leaf and chopped garlic for 1 1/2 hours. Drain and let cool.
2.
Rinse and spin dry arugula. Trim any tough stems.
3.
Peel the onions and cut into thin rings.
4.
Drain tuna and flake into coarse pieces.
5.
Cut the piece of lemon peel into fine strips.
6.
Mix vinegar, lemon juice, mustard, sugar, salt and pepper. Gradually whisk in the olive oil. Peel and press the garlic and add to the dressing as desired. Toss arugula, beans, tuna, onion and lemon peel with the dressing and serve.
