Tuna and Green Bean Salad

Gluten Free
Dairy Free
Health score
42%
Tuna and Green Bean Salad
27 min.
6
280kcal

Suggestions

Ingredients

  • 0.8 teaspoon pepper black freshly ground
  • ounces tuna canned packed in oil, drained
  • ounces cherry tomatoes halved
  • 0.5 cup basil leaves fresh chopped
  •  garlic cloves finely chopped
  • 1.5 pounds slender green beans trimmed halved
  • 0.3 cup juice of lemon freshly squeezed
  • 0.3 cup olive oil extra-virgin
  • teaspoon oregano dried
  • 0.3 cup parsley leaves fresh italian chopped
  • large potatoes diced red
  • teaspoons salt plus more to taste

Equipment

  • bowl
  • whisk
  • pot
  • sieve

Directions

  1. Cook the green beans in a large pot of boiling water until crisp-tender, stirring occasionally, about 4 minutes. Using a mesh strainer, transfer the green beans to a large bowl of ice water to cool completely.
  2. Drain the green beans and pat dry with a towel.
  3. Add 2 teaspoons of salt to the same cooking liquid and bring the liquid to a simmer.
  4. Add the potatoes to the simmering liquid and cook until they are just tender but still hold their shape, about 8 to 10 minutes.
  5. Transfer the potatoes to the ice water to cool completely.
  6. Drain the potatoes and pat dry with a towel.
  7. In a small bowl, whisk the lemon juice, garlic, oil, oregano, 1 teaspoon salt and 3/4 teaspoon pepper.
  8. Place the tomatoes, basil and parsley in a large serving bowl.
  9. Add the tuna and toss gently to combine.
  10. Add the green beans and potatoes and gently combine.
  11. Pour the dressing over the salad and toss to coat.

Nutrition Facts

Calories280kcal
Protein17.96%
Fat39.84%
Carbs42.2%

Properties

Glycemic Index
35.83
Glycemic Load
2.39
Inflammation Score
-9
Nutrition Score
23.688260762588%

Flavonoids

Eriodictyol
0.66mg
Hesperetin
1.96mg
Naringenin
0.19mg
Apigenin
5.4mg
Luteolin
0.19mg
Kaempferol
0.55mg
Myricetin
0.54mg
Quercetin
4.23mg

Nutrients percent of daily need

Calories:279.75kcal
13.99%
Fat:12.96g
19.93%
Saturated Fat:1.88g
11.72%
Carbohydrates:30.88g
10.29%
Net Carbohydrates:25.08g
9.12%
Sugar:6.62g
7.35%
Cholesterol:15.31mg
5.1%
Sodium:1291.13mg
56.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.14g
26.29%
Vitamin K:112.49µg
107.14%
Vitamin C:42.28mg
51.25%
Selenium:30.51µg
43.59%
Vitamin B3:6.75mg
33.77%
Potassium:1001.77mg
28.62%
Vitamin B6:0.56mg
28.16%
Manganese:0.56mg
28.15%
Vitamin A:1324.18IU
26.48%
Fiber:5.8g
23.19%
Iron:3.5mg
19.46%
Phosphorus:193.04mg
19.3%
Folate:74.91µg
18.73%
Magnesium:73.54mg
18.39%
Vitamin B12:1.09µg
18.21%
Vitamin E:2.68mg
17.84%
Copper:0.31mg
15.74%
Vitamin B1:0.23mg
15.19%
Vitamin B2:0.21mg
12.27%
Calcium:82.95mg
8.3%
Vitamin B5:0.75mg
7.54%
Zinc:1.09mg
7.25%
Vitamin D:0.51µg
3.4%