Pasta Salad with Tuna, Carrots and Peppers
(2 votes)
(2 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
593
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 593 cal. | (28 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.4 g | (28 %) |
more nutritional values
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 116.6 μg | (194 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 18.4 mg | (153 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 157 mg | (165 %) | ||
| Potassium | 1,154 mg | (29 %) | ||
| Calcium | 148 mg | (15 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 264 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Cook penne and in boiling salted water until al dente, drain and rinse with cold water. Drain well.
2.
Peel carrots and slice into strips. Rinse bell peppers, trim and cut into strips. Peel the onion and chop. Cook the onion in a pan in hot oil until translucent. Add the carrots and sauté briefly. Add the bell peppers and pour in tomato juice. Cook for about 10 minutes over low heat.
3.
Drain tuna and flake with a fork. Remove pan with vegetables from heat, mix in the tuna, lemon juice and harissa and let cool to lukewarm. Season with salt and pepper.
4.
Rinse arugula, trim and spin dry. Mix pasta with the tuna mixture, season to taste and serve on the arugula.
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