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Tuna, Seaweed, and Mixed Legume Salad

5 Reviews
80% would make this recipe again

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

Preparation : 15 min
560 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher

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 30 mL
2 cloves garlic, minced
320 g tuna, canned
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (280g)

Amount

% Daily Value

Calories

560

Fat

25 g

38 %

Saturated 3.7 g
+ Trans 0 g

18 %

Cholesterol

10 mg

Sodium

650 mg

27 %

Carbohydrate

48 g

16 %

Fibre

13 g

52 %

Sugars

1 g

Protein

38 g

Vitamin A

4 %

Vitamin C

18 %

Calcium

14 %

Iron

40 %

Servings of Canada's Food Guide

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

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Members' Reviews

5 Reviews (4 with rating only ) 80% would make this recipe again
SunshineRG
january 12, 2011 | I would make this recipe again

I was not sure of the seaweed but it was not bad. It is better freshly eaten. It was not hard to find the seaweed at a Chinese grocery store. You can omit the seaweed and it would still be a great salad.

Useful 0

Top Reviews

View All Reviews
SunshineRG
january 12, 2011 | I would make this recipe again

I was not sure of the seaweed but it was not bad. It is better freshly eaten. It was not hard to find the seaweed at a Chinese grocery store. You can omit the seaweed and it would still be a great salad.

Useful 0