Tuna, Seaweed, and Mixed Legume Salad

Tuna, Seaweed, and Mixed Legume Salad

Seaweed is a true concentrate of vitamins and minerals. They add a little crunchy texture and salty taste to this simple recipe.

4 servings
Preparation 15 min

560 calories per serving 


Ingredients

12 g dried seaweed (Wakame type)    
4 cups bean mix (canned), rinsed and drained   1 L
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    
2 cloves garlic, minced    
320 g tuna, canned    

Method

  1. In a small cup, soak the seaweed in water for 5 min, then drain and coarsely chop. Drain and rinse the bean mix. Set aside.
  2. Meanwhile, pour the olive oil, lemon juice, and Parsley and Garlic base into a salad bowl. Add a little salt and pepper to taste, then whisk until the mixture is emulsified.
  3. Mince the garlic then add it to the bowl. Add the seaweed and tuna, then toss and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (290g)

Amount

% DV*

* DV = Daily Value

Calories

560

Fat

25 g

38 %

Saturated 3.5 g
+ Trans 0 g

18 %

Cholesterol

15 mg

Sodium

650 mg

27 %

Carbohydrate

48 g

16 %

Fibre

13 g

52 %

Sugars

1 g

Protein

38 g

Vitamin A

4 %

Vitamin C

20 %

Calcium

15 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ 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 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 | Halal | High Fibre | High Iron | High Vitamin D | Kosher | Source of Omega-3 | No Cook

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