Tuna and Mixed Legume Salad

3 Reviews
67% would make this recipe again

Tuna and legume salad served with bread.

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Preparation : 10 min Standing : 20 min
630 calories/serving
This recipe is reserved to subscribers to Premium and VIP

Ingredients

3 cups bean mix (canned), rinsed and drained 750 mL
2 cloves garlic, minced
1 green peppers, cut into small dices 150 g
2 1/2 tbsp extra virgin olive oil 38 mL
3 tbsp lemon juice, freshly squeezed 1 lemon
2 tbsp Parsley and Garlic Base 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
260 g tuna, canned
2 tbsp Italian parsley, fresh, chopped [optional] 10 g
8 slices bread 280 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 with the bread.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

630

Fat

20 g

32 %

Saturated 3.2 g
+ Trans 0 g

16 %

Cholesterol

10 mg

Sodium

840 mg

35 %

Carbohydrate

75 g

25 %

Fibre

12 g

47 %

Sugars

5 g

Net Carbs

63 g

Protein

36 g

Vitamin A

5 %

Vitamin C

57 %

Calcium

20 %

Iron

51 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Calcium, Vitamin B6, Vitamin D
Source of  :
Pantothenic Acid
Low  :
Cholesterol, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables ½
Meat and Alternatives 4
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 67% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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