Tuna, Artichoke and Pepper Salad

Dairy Free
Health score
19%
Tuna, Artichoke and Pepper Salad
10 min.
4
290kcal

Suggestions


Are you looking for a quick and delicious meal that’s both satisfying and healthy? Look no further than this Tuna, Artichoke, and Pepper Salad! Perfectly balanced and bursting with flavor, this dish is not only dairy-free but also ready in just 10 minutes, making it an ideal choice for a busy lunch or a light dinner.

The combination of marinated artichoke hearts, tender albacore tuna, and vibrant roasted red bell peppers creates a delightful medley of textures and tastes. Fresh dill and zesty lemon juice elevate the dish, while the addition of baby spinach adds a nutritious touch. Each bite is a celebration of Mediterranean flavors that will transport your taste buds to sun-soaked shores.

This salad is versatile enough to serve as a side dish, a main course, or even a hearty lunch. With only 290 calories per serving, it’s a guilt-free option that doesn’t compromise on taste. Pair it with whole wheat crackers for a satisfying crunch, and you have a meal that’s not only delicious but also packed with protein and healthy fats.

Whether you’re entertaining guests or simply treating yourself to a nourishing meal, this Tuna, Artichoke, and Pepper Salad is sure to impress. Dive into this refreshing dish and enjoy a burst of flavor that’s as good for your body as it is for your palate!

Ingredients

  • 12 oz marinated artichoke 
  • 0.3 cup optional: dill fresh chopped
  • tablespoon olive oil extra virgin extra-virgin
  • tablespoon juice of lemon fresh
  • 0.5 teaspoon pepper freshly ground
  • cloves garlic finely chopped
  • cups baby spinach fresh chopped
  • 10 oz solid albacore tuna in water flaked drained canned
  • 12 oz roasted peppers red drained chopped
  • 16  crackers whole wheat reduced-fat

Equipment

  • bowl

Directions

  1. Drain artichokes, reserving 2 tablespoons marinade. Coarsely chop artichokes.
  2. In large bowl, stir together artichokes, reserved marinade, dill, oil, lemon juice, pepper and garlic.
  3. Add spinach, tuna and roasted peppers; toss well.
  4. Serve with crackers.

Nutrition Facts

Calories290kcal
Protein27.96%
Fat47.71%
Carbs24.33%

Properties

Glycemic Index
27.25
Glycemic Load
0.26
Inflammation Score
-9
Nutrition Score
23.181304693222%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.12mg
Isorhamnetin
1.28mg
Kaempferol
1.35mg
Myricetin
0.1mg
Quercetin
2.26mg

Nutrients percent of daily need

Calories:290.16kcal
14.51%
Fat:15.33g
23.58%
Saturated Fat:2.2g
13.74%
Carbohydrates:17.58g
5.86%
Net Carbohydrates:13.13g
4.77%
Sugar:1.17g
1.3%
Cholesterol:29.77mg
9.92%
Sodium:1853.23mg
80.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.21g
40.41%
Vitamin C:66.04mg
80.05%
Vitamin K:80.03µg
76.22%
Selenium:48.41µg
69.16%
Vitamin A:2941.91IU
58.84%
Manganese:0.64mg
31.84%
Vitamin B3:5.3mg
26.52%
Phosphorus:222.8mg
22.28%
Vitamin B6:0.38mg
19.16%
Fiber:4.46g
17.82%
Iron:3.05mg
16.96%
Magnesium:60.44mg
15.11%
Vitamin B12:0.83µg
13.82%
Folate:52.73µg
13.18%
Potassium:452.16mg
12.92%
Copper:0.22mg
11.04%
Vitamin E:1.59mg
10.6%
Vitamin D:1.42µg
9.45%
Calcium:91.16mg
9.12%
Zinc:0.94mg
6.25%
Vitamin B2:0.1mg
5.82%
Vitamin B1:0.07mg
4.42%
Vitamin B5:0.26mg
2.59%