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Tuna and Navy Bean Salad

20 Reviews
100% would make this recipe again

A tasty, quick-to-make, and inexpensive salad, rich in proteins and fat omega-3 acids from the tuna.

Brining : 30 min Preparation : 10 min Standing : 10 min
470 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

1/4 onions, coarsely chopped 50 g
1 1/2 cup white "navy" beans (canned) 375 mL
170 g tuna, canned
23 mL Classic Vinaigrette 1 1/2 tbsp
2 tsp Parsley and Garlic Base 10 mL
1 tomatoes, sliced 120 g
salt [optional]
ground pepper to taste [optional]
2 tbsp Italian parsley, fresh [optional] 10 g

Method

  1. 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.
  2. Drain and rinse the beans, then place them in another bowl. Add the onion and tuna.
  3. Pour in the Classic Vinaigrette, add the Parsley and Garlic base, salt, and pepper to taste. Toss well to combine.
  4. Let the salad stand for about 10 min, then transfer to individual serving plates, garnish with the tomatoes and parsley leaves, and serve.

Nutrition Facts Table

per 1 Serving (300g)

Amount

% Daily Value

Calories

470

Fat

18 g

28 %

Saturated 2.8 g
+ Trans 0 g

14 %

Cholesterol

20 mg

Sodium

380 mg

16 %

Carbohydrate

40 g

13 %

Fibre

10 g

41 %

Sugars

3 g

Protein

37 g

Vitamin A

22 %

Vitamin C

24 %

Calcium

11 %

Iron

35 %

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 B2, Vitamin C
Good source of  :
Copper, Vitamin A, Vitamin B6, Vitamin D
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin E, Vitamin K, Zinc
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Meat and Alternatives 4 ½
Fats 3 ½

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Members' Reviews

20 Reviews (20 with rating only ) 100% would make this recipe again