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Tuna and Navy Bean Salad
A tasty, quick-to-make, and inexpensive salad, rich in proteins and fat omega-3 acids from the tuna.
Ingredients
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3/4 |
onions, coarsely chopped |
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150 g |
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4 1/2 cups |
white "navy" beans (canned) |
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1.13 L |
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500 g |
tuna, canned |
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1/4 cup |
Classic Vinaigrette (Recipe)
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65 mL |
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2 tbsp |
Parsley and Garlic Base (Recipe)
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30 ml |
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salt to taste |
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ground pepper to taste |
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3 |
tomatoes, sliced |
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360 g |
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6 tbsp |
Italian parsley, fresh [optional] |
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30 g |
Method
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Coarsely chop the onion. In a small bowl, soak the onion in water with few drops of vinegar for at least 30 min. You can also leave it overnight in the refrigerator. This makes the raw onion easier to digest and crispier.
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Drain and rinse the beans, then place them in another bowl. Add the onion and tuna.
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Pour in the Classic Vinaigrette, add the
Parsley and Garlic base, salt, and pepper to taste. Toss well to combine.
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Let the salad stand for about 10 min, then transfer to individual serving plates, garnish with the tomatoes and parsley leaves, and serve.
Claims
- Free :
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Added Sugar
- Source of :
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Calcium, Omega-3, Omega-6, Pantothenic Acid, Vitamin B2, Vitamin C
- Good source of :
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Copper, Vitamin A, Vitamin B6, Vitamin D
- Excellent source of :
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Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin E, Vitamin K, Zinc
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (310g)
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Amount
% DV*
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* DV = Daily Value
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Calories
460
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Fat
18 g
27 %
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Saturated 2.5 g
+ Trans 0 g
14 %
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Cholesterol
15 mg
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Sodium
380 mg
16 %
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Carbohydrate
40 g
13 %
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Fibre
10 g
41 %
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Sugars
3 g
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Protein
37 g
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Vitamin A
20 %
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Vitamin C
25 %
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Calcium
10 %
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Iron
35 %
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More info
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