Tuna, asparagus & white bean salad

Gluten Free
Dairy Free
Very Healthy
Popular
Health score
100%
Tuna, asparagus & white bean salad
15 min.
4
391kcal

Suggestions

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Ingredients

  • large bunch asparagus 
  • 400 water-packed tuna drained canned
  • 800 cannellini beans drained canned
  •  onion red very finely chopped
  • tbsp capers 
  • tbsp olive oil 
  • tbsp red wine vinegar 
  • tbsp tarragon finely chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Cook the asparagus in a large pan of boiling water for 4-5 mins until tender.
  2. Drain well, cool under running water, then cut into finger-length pieces. Toss together the tuna, beans, onion, capers and asparagus in a large serving bowl.
  3. Mix the oil, vinegar and tarragon together, then pour over the salad. Chill until ready to serve.

Nutrition Facts

Calories391kcal
Protein36.98%
Fat12.14%
Carbs50.88%

Properties

Glycemic Index
40
Glycemic Load
12.1
Inflammation Score
-9
Nutrition Score
36.90956513778%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
7.79mg
Kaempferol
7.39mg
Myricetin
0.01mg
Quercetin
28.73mg

Nutrients percent of daily need

Calories:391.22kcal
19.56%
Fat:5.39g
8.3%
Saturated Fat:0.97g
6.07%
Carbohydrates:50.84g
16.95%
Net Carbohydrates:38.09g
13.85%
Sugar:3.88g
4.31%
Cholesterol:36mg
12%
Sodium:353.27mg
15.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.95g
73.89%
Selenium:73.88µg
105.55%
Manganese:1.46mg
72.93%
Iron:11mg
61.1%
Vitamin B3:11.52mg
57.6%
Vitamin K:56.07µg
53.4%
Folate:205.29µg
51.32%
Fiber:12.75g
50.98%
Vitamin B12:2.57µg
42.83%
Potassium:1427.09mg
40.77%
Phosphorus:393.71mg
39.37%
Copper:0.77mg
38.4%
Magnesium:153.4mg
38.35%
Vitamin B6:0.66mg
33.21%
Vitamin B1:0.4mg
26.82%
Vitamin E:3.73mg
24.86%
Zinc:3.66mg
24.42%
Calcium:226.64mg
22.66%
Vitamin B2:0.36mg
21.19%
Vitamin A:1014.78IU
20.3%
Vitamin C:9.74mg
11.8%
Vitamin B5:0.86mg
8.61%
Vitamin D:1.2µg
8%