Mexican tuna & bean salad

Dairy Free
Very Healthy
Health score
100%
Mexican tuna & bean salad
10 min.
2
845kcal

Suggestions


Looking for a quick and nutritious meal that packs a punch of flavor? Look no further than this vibrant Mexican tuna and bean salad! In just 10 minutes, you can whip up a delightful dish that's not only dairy-free but also loaded with healthy ingredients. Perfect as a side dish or a light meal, this salad is a celebration of fresh produce and wholesome goodness.

Imagine a colorful medley of mixed beans, creamy avocado, and juicy tomatoes, all complemented by the zingy bite of red chili. Add in flaky tuna for a protein boost, and you've got a heart-healthy dish that will satisfy your taste buds and your nutritional needs. The homemade or store-bought French dressing ties everything together, enhancing the lovely flavors without overshadowing them.

And let's not forget the satisfying crunch of toasted pitta bread. It brings a fun texture to each bite, making this salad not just nourishing but also a feast for the senses. Whether you're looking for a quick lunch, a refreshing side for dinner, or a dish to impress at your next gathering, this Mexican tuna and bean salad is an ideal choice. Get ready to enjoy a deliciously colorful plate that’s as healthy as it is delightful!

Ingredients

  • large wholewheat pita breads 
  • 400 beans mixed drained and rinsed canned
  •  avocado sliced chopped
  • large tomatoes deseeded chopped
  • 0.5 bunch spring onion sliced
  •  to 5 chilies red chopped
  • 400 water-packed tuna drained canned
  • tbsp dressing french homemade bought

Equipment

    Directions

    1. Toast the pitta breads. Once cool, tear into large pieces.
    2. Mix together the beans, avocado, tomatoes, spring onions and chilli. Flake the tuna on top of the salad, pour over the salad dressing, then add the crisp pieces of pitta.
    3. Mix gently and serve straight away.

    Nutrition Facts

    Calories845kcal
    Protein27.65%
    Fat29.43%
    Carbs42.92%

    Properties

    Glycemic Index
    152
    Glycemic Load
    46.34
    Inflammation Score
    -10
    Nutrition Score
    58.94130433124%

    Flavonoids

    Cyanidin
    0.33mg
    Epicatechin
    0.37mg
    Epigallocatechin 3-gallate
    0.15mg
    Naringenin
    2.48mg
    Kaempferol
    0.41mg
    Myricetin
    0.47mg
    Quercetin
    2.75mg

    Nutrients percent of daily need

    Calories:844.8kcal
    42.24%
    Fat:28.32g
    43.56%
    Saturated Fat:4.41g
    27.56%
    Carbohydrates:92.91g
    30.97%
    Net Carbohydrates:68.82g
    25.02%
    Sugar:19.44g
    21.61%
    Cholesterol:72mg
    24%
    Sodium:1458.46mg
    63.41%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:59.85g
    119.71%
    Selenium:138.35µg
    197.64%
    Vitamin B3:26.39mg
    131.96%
    Vitamin C:94.98mg
    115.13%
    Vitamin K:103.07µg
    98.16%
    Fiber:24.09g
    96.36%
    Vitamin B12:5.17µg
    86.23%
    Manganese:1.52mg
    76.15%
    Vitamin B6:1.5mg
    74.89%
    Vitamin A:3678.23IU
    73.56%
    Phosphorus:701.72mg
    70.17%
    Potassium:2409.03mg
    68.83%
    Folate:219.42µg
    54.85%
    Magnesium:198.84mg
    49.71%
    Iron:8.61mg
    47.85%
    Copper:0.94mg
    46.77%
    Vitamin B1:0.66mg
    44.19%
    Vitamin E:6.13mg
    40.89%
    Vitamin B2:0.6mg
    35.02%
    Zinc:4.44mg
    29.58%
    Vitamin B5:2.56mg
    25.64%
    Calcium:208.01mg
    20.8%
    Vitamin D:2.4µg
    16%