Tuna-Garbanzo Salad

Health score
27%
Tuna-Garbanzo Salad
45 min.
4
256kcal

Suggestions

Ingredients

  • cups arugula 
  • 15 ounce chickpeas rinsed drained canned (garbanzo beans)
  • ounce bread french
  •  garlic clove minced
  • cups cut green beans (1-inch) ()
  • tablespoons mayonnaise light
  • teaspoon paprika smoked spanish
  • ounce parmesan cheese fresh grated
  •  fire-roasted piquillo peppers chopped
  • teaspoon salt 
  • 0.3 cup shallots finely chopped ( 2 medium)
  • tablespoons sherry vinegar 
  • 7.8 ounce premium tuna packed in oil, drained and flaked
  • quarts water 

Equipment

  • bowl
  • baking sheet
  • broiler

Directions

  1. Preheat broiler.
  2. Bring 2 quarts water and salt to a boil.
  3. Add green beans; cook 4 minutes or until beans are crisp-tender.
  4. Drain and rinse with cold water; drain.
  5. Combine green beans, shallots, peppers, chickpeas, and garlic in a large bowl.
  6. Combine mayonnaise, vinegar, and paprika in a small bowl, stirring well.
  7. Add mayonnaise mixture to bean mixture; toss gently to combine. Arrange 1 cup arugula on each of 4 plates; top each serving with about 1 cup bean mixture. Divide tuna evenly among plates.
  8. Sprinkle cheese evenly over bread slices; place bread on a baking sheet. Broil 2 minutes or until lightly toasted.
  9. Serve toasts with salad.

Nutrition Facts

Calories256kcal
Protein32.43%
Fat25.13%
Carbs42.44%

Properties

Glycemic Index
75.21
Glycemic Load
8.69
Inflammation Score
-8
Nutrition Score
23.608260652293%

Flavonoids

Luteolin
0.07mg
Isorhamnetin
0.86mg
Kaempferol
7.23mg
Myricetin
0.08mg
Quercetin
3.1mg

Nutrients percent of daily need

Calories:255.76kcal
12.79%
Fat:7.26g
11.17%
Saturated Fat:1.96g
12.26%
Carbohydrates:27.6g
9.2%
Net Carbohydrates:20.3g
7.38%
Sugar:4.43g
4.93%
Cholesterol:26.4mg
8.8%
Sodium:1303.72mg
56.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.09g
42.17%
Selenium:44.21µg
63.16%
Manganese:1.17mg
58.55%
Vitamin K:51.9µg
49.43%
Vitamin B6:0.86mg
42.86%
Vitamin B3:6.53mg
32.67%
Fiber:7.3g
29.21%
Phosphorus:262.48mg
26.25%
Vitamin A:1311.19IU
26.22%
Vitamin B12:1.51µg
25.1%
Iron:3.95mg
21.97%
Calcium:210.72mg
21.07%
Vitamin C:17.28mg
20.94%
Folate:81.27µg
20.32%
Magnesium:79.39mg
19.85%
Copper:0.35mg
17.66%
Potassium:525.14mg
15%
Vitamin B2:0.2mg
11.73%
Zinc:1.74mg
11.61%
Vitamin B1:0.17mg
11.36%
Vitamin B5:0.73mg
7.33%
Vitamin E:0.91mg
6.04%
Vitamin D:0.7µg
4.66%
Source:My Recipes