Tuna, Chick Peas and Orzo Salad

Dairy Free
Health score
45%
Tuna, Chick Peas and Orzo Salad
45 min.
6
377kcal

Suggestions

Ingredients

  • can garbanzo beans rinsed drained
  • cans tuna drained
  • 0.3 cup cucumber diced english
  • tablespoon basil fresh chopped
  • tablespoon parsley fresh chopped
  •  garlic clove minced
  •  juice of lemon 
  •  lemon zest 
  • tablespoons olive oil 
  • 0.3 cup onions finely chopped
  • cups orzo pasta 
  • servings salt and pepper 
  • tablespoon scallions chopped
  •  tomatoes diced
  • tablespoon vinegar white

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring a large saucepan of lightly salted water to a boil.
  2. Add the orzo and cook until tender, but still firm to the bite.
  3. Drain the pasta and set aside to cool.
  4. Place the garbanzo beans, cucumber, tomato, scallions, garlic, parsley, basil and onions in a large salad bowl, mix well and then add the orzo and tuna.
  5. Mix together the lemon juice, zest,white vinegar and olive oil in a small bowl.
  6. Pour the mixture over the salad and mix well.Using 2 forks until well mixed. Keep in the refrigerator until ready to serve.

Nutrition Facts

Calories377kcal
Protein22.82%
Fat23.6%
Carbs53.58%

Properties

Glycemic Index
60.22
Glycemic Load
18.2
Inflammation Score
-6
Nutrition Score
19.793913115626%

Flavonoids

Eriodictyol
0.49mg
Hesperetin
1.45mg
Naringenin
0.28mg
Apigenin
1.44mg
Luteolin
0.02mg
Isorhamnetin
0.33mg
Kaempferol
0.09mg
Myricetin
0.14mg
Quercetin
1.63mg

Nutrients percent of daily need

Calories:376.73kcal
18.84%
Fat:9.86g
15.16%
Saturated Fat:1.4g
8.77%
Carbohydrates:50.35g
16.78%
Net Carbohydrates:44.83g
16.3%
Sugar:2.59g
2.87%
Cholesterol:20.4mg
6.8%
Sodium:533.2mg
23.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.44g
42.89%
Selenium:71.69µg
102.42%
Manganese:1.15mg
57.45%
Vitamin B3:6.74mg
33.72%
Vitamin B6:0.65mg
32.57%
Phosphorus:243.88mg
24.39%
Vitamin B12:1.46µg
24.27%
Vitamin K:24.13µg
22.98%
Fiber:5.52g
22.08%
Magnesium:65.67mg
16.42%
Copper:0.31mg
15.71%
Iron:2.76mg
15.36%
Vitamin C:10.11mg
12.25%
Potassium:410.24mg
11.72%
Zinc:1.69mg
11.27%
Folate:39.37µg
9.84%
Vitamin E:1.4mg
9.33%
Vitamin B1:0.1mg
6.92%
Vitamin A:340.61IU
6.81%
Vitamin B2:0.1mg
5.91%
Vitamin B5:0.59mg
5.91%
Calcium:58.24mg
5.82%
Vitamin D:0.68µg
4.53%