Linguine with Italian Tuna and White Beans

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Linguine with Italian Tuna and White Beans
45 min.
4
209kcal

Suggestions


Indulge in the delightful flavors of our Linguine with Italian Tuna and White Beans, a dish that perfectly balances taste and nutrition! This gluten-free and dairy-free recipe is not only incredibly healthy but also comes together in just 45 minutes, making it an ideal choice for a quick lunch or a satisfying main course. Packed with protein from the tuna and fiber from the cannellini beans, each serving delivers a mere 209 calories, allowing you to enjoy a hearty meal without the guilt.

The combination of fresh lemon juice, vibrant parsley, and sautéed garlic elevates the dish with a bright, zesty flavor that's sure to please your palate. The addition of spinach linguine not only adds a pop of color but also enhances the health benefits, making this dish a wonderful option for anyone looking to incorporate more wholesome ingredients into their diet.

Whether you’re hosting a dinner party or simply treating yourself to a delicious meal at home, this recipe promises to impress. Serve it up as a main dish or a side, garnished with a slice of lemon and fresh parsley for an extra touch of sophistication. Dive into this Italian-inspired treat that celebrates simplicity and healthy eating without compromising on taste!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 15 ounces cannellini beans rinsed drained canned
  • large cloves garlic chopped
  • 0.5  optional: lemon thinly sliced
  • 0.3 cup juice of lemon fresh
  • 0.5 cup parsley whole italian chopped for garnish
  • small onion red thinly sliced
  • teaspoon salt 
  • ounces pkt spinach 
  • ounces tuna italian canned packed in oil

Equipment

  • bowl
  • whisk

Directions

  1. Cook pasta as directed on package; drain and rinse under coldwater.
  2. Drain tuna, reserving oil in a salad bowl; whisk juice, garlic, salt and pepper with oil. Flake tuna into same bowl.
  3. Add pasta, beans, onion and chopped parsley; toss gently to coat with dressing.
  4. Serve garnished with parsley leaves and lemon slices, if desired.
  5. calories, 6 grams fat, 1 gram saturated fat, 62 grams carbohydrate, 9 grams fiber, 26 grams protein
  6. Self

Nutrition Facts

Calories209kcal
Protein38.53%
Fat5.14%
Carbs56.33%

Properties

Glycemic Index
52.38
Glycemic Load
6.7
Inflammation Score
-10
Nutrition Score
32.333478326383%

Flavonoids

Eriodictyol
3.63mg
Hesperetin
5.97mg
Naringenin
0.28mg
Apigenin
16.16mg
Luteolin
0.76mg
Isorhamnetin
1.38mg
Kaempferol
3.92mg
Myricetin
1.41mg
Quercetin
8.09mg

Nutrients percent of daily need

Calories:209.1kcal
10.45%
Fat:1.24g
1.91%
Saturated Fat:0.28g
1.76%
Carbohydrates:30.65g
10.22%
Net Carbohydrates:23.07g
8.39%
Sugar:2.51g
2.79%
Cholesterol:20.41mg
6.8%
Sodium:761.68mg
33.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.96g
41.92%
Vitamin K:400.6µg
381.52%
Vitamin A:5986.73IU
119.73%
Manganese:1.18mg
58.93%
Selenium:41.15µg
58.79%
Folate:202.61µg
50.65%
Vitamin C:41.47mg
50.26%
Iron:6.33mg
35.18%
Vitamin B3:6.33mg
31.63%
Magnesium:121.36mg
30.34%
Fiber:7.58g
30.34%
Potassium:1024.32mg
29.27%
Vitamin B12:1.46µg
24.29%
Vitamin B6:0.45mg
22.43%
Phosphorus:220.6mg
22.06%
Copper:0.39mg
19.26%
Calcium:169.23mg
16.92%
Vitamin E:2.29mg
15.24%
Zinc:2.03mg
13.53%
Vitamin B1:0.19mg
12.98%
Vitamin B2:0.21mg
12.64%
Vitamin D:0.68µg
4.54%
Vitamin B5:0.44mg
4.39%
Source:Epicurious