Tuna and Mixed Legume Salad

Tuna and Mixed Legume Salad

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

4 servings
Preparation 10 min
Standing 20 min

570 calories per serving 


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 (Recipe)   30 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
320 g tuna, canned    
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

Nutrition Facts

per 1 serving (320g)

Amount

% DV*

* DV = Daily Value

Calories

570

Fat

25 g

38 %

Saturated 3.5 g
+ Trans 0 g

18 %

Cholesterol

15 mg

Sodium

450 mg

19 %

Carbohydrate

48 g

16 %

Fibre

12 g

50 %

Sugars

2 g

Protein

38 g

Vitamin A

6 %

Vitamin C

60 %

Calcium

15 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: servings

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Beans/Legumes | Fish | First courses/Appetizers | Lunch box | Main courses/Entrées | Salads | Halal | High Fibre | High Iron | High Vitamin D | Kosher | Source of Omega-3 | No Cook

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