Tuna Chopped Salad

Gluten Free
Dairy Free
Very Healthy
Health score
71%
Tuna Chopped Salad
20 min.
4
464kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 15.5 ounce garbanzo beans canned
  • 12 ounce tuna in oil canned
  • 0.5 pound carrots diced peeled ( 3 carrots)
  • pint cherry tomatoes halved
  • cups fennel bulb diced trimmed
  • tablespoons parsley fresh chopped
  • 0.5 pound green beans diced trimmed
  • 1.3 tablespoons kosher salt 
  • tablespoons olive oil 
  • head radicchio thinly shredded
  • small onion red thinly sliced
  • tablespoons red wine vinegar 

Equipment

  • bowl
  • whisk

Directions

  1. Mix the onion and vinegar in a small bowl, cover, and set aside for 30 minutes, stirring halfway through.
  2. Combine the fennel, green beans, and carrots in a large bowl.
  3. Drain the chickpeas and add them to the large bowl with the tomatoes and radicchio; gently toss.
  4. Drain the onion slices, reserving the vinegar.
  5. Whisk the reserved vinegar with the olive oil.
  6. Add the salt and pepper.
  7. Drain the tuna and flake it into large chunks in a medium bowl. Toss the tuna with half the onion slices, 2 tablespoons of the vinaigrette, and the parsley. Toss the remaining vinaigrette and onion with the chopped vegetables. Divide the vegetables among 4 serving bowls and top with the dressed tuna.

Nutrition Facts

Calories464kcal
Protein21.85%
Fat46.27%
Carbs31.88%

Properties

Glycemic Index
67.29
Glycemic Load
8.38
Inflammation Score
-10
Nutrition Score
40.695651800736%

Flavonoids

Cyanidin
88.89mg
Delphinidin
5.38mg
Eriodictyol
0.47mg
Apigenin
4.33mg
Luteolin
26.79mg
Isorhamnetin
1.38mg
Kaempferol
0.61mg
Myricetin
0.41mg
Quercetin
30.24mg

Nutrients percent of daily need

Calories:464.33kcal
23.22%
Fat:24.65g
37.92%
Saturated Fat:3.48g
21.72%
Carbohydrates:38.2g
12.73%
Net Carbohydrates:26.85g
9.76%
Sugar:10.8g
12%
Cholesterol:30.62mg
10.21%
Sodium:2768.64mg
120.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.18g
52.37%
Vitamin K:287.13µg
273.45%
Vitamin A:10754.37IU
215.09%
Selenium:61.94µg
88.49%
Manganese:1.5mg
75.09%
Vitamin C:52.9mg
64.12%
Vitamin B6:1.14mg
56.96%
Vitamin B3:10.7mg
53.5%
Fiber:11.36g
45.42%
Vitamin E:6.43mg
42.87%
Potassium:1316.46mg
37.61%
Vitamin B12:2.19µg
36.43%
Folate:137.78µg
34.44%
Phosphorus:338.79mg
33.88%
Copper:0.65mg
32.46%
Iron:5.42mg
30.13%
Magnesium:101.88mg
25.47%
Zinc:2.36mg
15.71%
Calcium:153.28mg
15.33%
Vitamin B2:0.25mg
14.56%
Vitamin B1:0.22mg
14.49%
Vitamin B5:1.22mg
12.24%
Vitamin D:1.02µg
6.8%
Source:My Recipes