Asparagus & tuna salad

Dairy Free
Health score
38%
Asparagus & tuna salad
32 min.
2
431kcal

Suggestions

Ingredients

  •  baby new potatoes 
  • medium eggs 
  • 125 pack asparagus 
  • 185 tuna flaked drained canned
  • small handful olives black halved
  •  romaine lettuce 
  • servings top 
  •  shallots finely chopped
  • tsp ground mustard english
  • tbsp citrus champagne vinegar 
  • tbsp use the oil from the tuna can extra-virgin bought in oil canned (if )
  • pinch sugar 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Boil the potatoes for 8-12 mins until tender.
  2. Drain, cool a little under cold running water, then drain again well and set aside to finish cooling.
  3. Put the eggs in a pan of cold water and bring to the boil. As soon as the water is boiling, add the asparagus for 2 mins.
  4. Drain well and rinse everything under cold water to cool. Again drain asparagus well.
  5. Once cool enough to handle, peel the eggs and halve or quarter.
  6. Whisk the dressing ingredients with 1 tbsp water and some seasoning.
  7. Tip the potatoes, asparagus, tuna, olives and lettuce into a bowl.
  8. Drizzle over the dressing and toss well to coat, then add the eggs and serve with crusty bread.

Nutrition Facts

Calories431kcal
Protein27.62%
Fat29.61%
Carbs42.77%

Properties

Glycemic Index
148.17
Glycemic Load
30.26
Inflammation Score
-9
Nutrition Score
33.907391133516%

Flavonoids

Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
3.56mg
Kaempferol
2.66mg
Quercetin
10.61mg

Nutrients percent of daily need

Calories:431.26kcal
21.56%
Fat:14.24g
21.91%
Saturated Fat:2.87g
17.92%
Carbohydrates:46.28g
15.43%
Net Carbohydrates:38.99g
14.18%
Sugar:5.16g
5.73%
Cholesterol:196.98mg
65.66%
Sodium:658.22mg
28.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.89g
59.78%
Selenium:78.92µg
112.74%
Vitamin B3:12.32mg
61.61%
Vitamin C:49.26mg
59.71%
Vitamin B6:1.15mg
57.31%
Vitamin K:49.38µg
47.03%
Vitamin B12:2.77µg
46.15%
Vitamin A:2026.51IU
40.53%
Potassium:1380.4mg
39.44%
Phosphorus:388.37mg
38.84%
Iron:5.88mg
32.67%
Folate:117.54µg
29.39%
Fiber:7.29g
29.15%
Manganese:0.54mg
27.08%
Vitamin B2:0.45mg
26.69%
Copper:0.47mg
23.44%
Magnesium:93.43mg
23.36%
Vitamin B1:0.34mg
22.71%
Vitamin E:2.91mg
19.4%
Vitamin B5:1.71mg
17.07%
Zinc:2.27mg
15.11%
Vitamin D:1.99µg
13.27%
Calcium:99.1mg
9.91%