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Tuna and Mixed Legume Salad

17 Reviews
94% would make this recipe again

A delicious salad which makes for a healthy take-out lunch.

Preparation : 10 min Standing : 20 min
570 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly

Ingredients

4 cups bean mix (canned), rinsed and drained 1 L
2 cloves garlic, minced
1 green peppers, cut into small dices 150 g
1/4 cup extra virgin olive oil 65 mL
3 tbsp lemon juice, freshly squeezed 1 lemon
2 tbsp Parsley and Garlic Base 30 mL
320 g tuna, canned
salt [optional]
ground pepper to taste [optional]
2 tbsp Italian parsley, fresh, chopped [optional] 10 g

Method

  1. Drain and rinse the bean mix, then place it in a salad bowl. Mince the garlic and dice the pepper, then add them to the salad.
  2. In a small bowl, whisk together the olive oil, lemon juice, Parsley and Garlic base, salt, and pepper until the mixture is emulsified. Pour it over the salad and toss well to combine.
  3. Chill in the refrigerator for about 20 minutes.
  4. Toss the chilled salad, arrange the tuna on top, sprinkle with chopped parsley, and serve.

Nutrition Facts Table

per 1 Serving (310g)

Amount

% Daily Value

Calories

570

Fat

25 g

38 %

Saturated 3.7 g
+ Trans 0 g

18 %

Cholesterol

10 mg

Sodium

450 mg

19 %

Carbohydrate

48 g

16 %

Fibre

12 g

50 %

Sugars

2 g

Protein

38 g

Vitamin A

6 %

Vitamin C

61 %

Calcium

13 %

Iron

40 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 ¼ servings

Claims

This recipe is :
Source of  :
Calcium, Omega-3, Omega-6, Pantothenic Acid, Vitamin A, Vitamin B2
Good source of  :
Copper, Vitamin B6, Vitamin D
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin C, Vitamin E, Vitamin K, Zinc
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables ½
Meat and Alternatives 4 ½
Fats 5

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Members' Reviews

17 Reviews (17 with rating only ) 94% would make this recipe again