Tuna and Navy Bean Salad

Tuna and Navy Bean Salad

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

2 servings
Soaking 30 min
Preparation 10 min

Standing 10 min

470 calories per serving 


Ingredients

1/4 onions, coarsely chopped   50 g
1 1/2 cup white "navy" beans (canned)   375 mL
170 g tuna, canned    
1 1/2 tbsp Classic Vinaigrette (Recipe)   23 mL
2 tsp Parsley and Garlic Base (Recipe)   10 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tomatoes, sliced   120 g
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

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = Daily Value

Calories

470

Fat

18 g

28 %

Saturated 3 g
+ Trans 0 g

14 %

Cholesterol

15 mg

Sodium

380 mg

16 %

Carbohydrate

40 g

13 %

Fibre

10 g

41 %

Sugars

3 g

Protein

37 g

Vitamin A

20 %

Vitamin C

25 %

Calcium

10 %

Iron

35 %

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 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

More info


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

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