10-minute tuna-bean toasts

Dairy Free
Health score
17%
10-minute tuna-bean toasts
10 min.
12
208kcal

Suggestions

Ingredients

  • slices up bread french thin (depending on how many you want to make in one go)
  • 410 .5 can cannellini beans drained and rinsed canned
  • 150 tuna in olive oil drained canned
  • handful parsley leaves roughly chopped
  •  tomatoes sliced (depending on how many you're making)
  • small onion red finely sliced
  • 12 servings olive oil for drizzling

Equipment

    Directions

    1. Toast as many slices of French bread as you need. Meanwhile, lightly mash the beans.
    2. Pour 2 tbsp of tuna oil over the beans, then flake in the tuna. Gently mix in the parsley, and season to taste.
    3. When the toast is ready, drizzle it with a bit of the tuna oil. Top the toast with a slice of tomato and top the tomato with a spoonful of bean mix. Scatter over the sliced onion. (Any extra bean mix will keep in the fridge for up to 2 days.)
    4. Drizzle the toasts with a little more oil (use olive oil if you run out of tuna oil) and serve.

    Nutrition Facts

    Calories208kcal
    Protein13.11%
    Fat65.42%
    Carbs21.47%

    Properties

    Glycemic Index
    17.38
    Glycemic Load
    4.17
    Inflammation Score
    -3
    Nutrition Score
    7.0491304397583%

    Flavonoids

    Naringenin
    0.07mg
    Apigenin
    0.73mg
    Luteolin
    0.02mg
    Isorhamnetin
    0.46mg
    Kaempferol
    0.07mg
    Myricetin
    0.07mg
    Quercetin
    1.92mg

    Nutrients percent of daily need

    Calories:207.6kcal
    10.38%
    Fat:15.29g
    23.52%
    Saturated Fat:2.18g
    13.65%
    Carbohydrates:11.29g
    3.76%
    Net Carbohydrates:9.24g
    3.36%
    Sugar:1.01g
    1.12%
    Cholesterol:2.25mg
    0.75%
    Sodium:87.16mg
    3.79%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:6.89g
    13.79%
    Vitamin K:21.27µg
    20.26%
    Selenium:11.62µg
    16.6%
    Vitamin E:2.47mg
    16.44%
    Manganese:0.23mg
    11.49%
    Vitamin B3:1.92mg
    9.61%
    Iron:1.55mg
    8.61%
    Folate:33.18µg
    8.29%
    Fiber:2.05g
    8.19%
    Phosphorus:80.88mg
    8.09%
    Potassium:226.89mg
    6.48%
    Magnesium:25.22mg
    6.3%
    Vitamin D:0.84µg
    5.58%
    Vitamin B1:0.08mg
    5.58%
    Copper:0.11mg
    5.32%
    Vitamin B12:0.28µg
    4.58%
    Zinc:0.59mg
    3.91%
    Calcium:33.07mg
    3.31%
    Vitamin B2:0.06mg
    3.24%
    Vitamin B6:0.06mg
    3.23%
    Vitamin C:2.53mg
    3.06%
    Vitamin A:123.27IU
    2.47%
    Vitamin B5:0.15mg
    1.49%