Tuna rainbow salad

Gluten Free
Dairy Free
Health score
37%
Tuna rainbow salad
15 min.
4
384kcal

Suggestions


If you're on the hunt for a vibrant, nutritious dish that’s as delightful to the eyes as it is to the palate, look no further than our Tuna Rainbow Salad! This colorful medley isn’t just a feast for the senses, but also a wholesome choice for those seeking gluten-free and dairy-free meals. Ready in just 15 minutes, it’s the perfect accompaniment for a lunch that energizes your day or a side dish that elevates your dinner table.

Picture yourself enjoying a refreshing combination of crunchy sweetcorn, crunchy sugar snap peas, and the earthy sweetness of baby beetroot—each bite bursting with freshness and flavor. The flaked tuna offers a hearty source of protein, while the creamy dressing made from mayonnaise, wholegrain mustard, and zesty lemon juice brings everything together in a delightful harmony. It’s a dish that not only satisfies your hunger but also nourishes your body.

This Tuna Rainbow Salad is versatile enough to shine as a main course, delightful as a side dish, or even a standout lunch option. Its bright array of colors will entice your guests, making it an ideal choice for gatherings or a simple meal at home. So grab your bowl and let’s create a dish that’s both satisfying and healthful—your taste buds will thank you!

Ingredients

  •  bell pepper red sliced
  • large carrots grated
  • 340 regular corn drained canned
  • 150 sugar snap peas 
  •  beets cooked quartered
  • 185 water-packed tuna flaked drained canned
  • 100 mayonnaise 
  • tbsp juice of lemon 
  • tsp coarse mustard 
  • tsp water 
  • servings romaine leaves 
  •  spring onion sliced

Equipment

  • bowl

Directions

  1. In a large bowl, mix together red pepper, carrot, sweetcorn, sugar snap peas, beetroot and tuna.
  2. In a small bowl, mix together mayonnaise, lemon juice, wholegrain mustard, water and seasoning, if you like, to make a dressing.
  3. Line a large bowl with lettuce leaves, fill with the salad and drizzle with dressing. Top with spring onion and serve straight away.

Nutrition Facts

Calories384kcal
Protein15.77%
Fat46.91%
Carbs37.32%

Properties

Glycemic Index
78.08
Glycemic Load
15.16
Inflammation Score
-10
Nutrition Score
29.874347728232%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.66mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
0.6mg

Nutrients percent of daily need

Calories:383.89kcal
19.19%
Fat:20.93g
32.19%
Saturated Fat:3.28g
20.47%
Carbohydrates:37.45g
12.48%
Net Carbohydrates:29.43g
10.7%
Sugar:16.36g
18.18%
Cholesterol:27.15mg
9.05%
Sodium:406.74mg
17.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.83g
31.67%
Vitamin A:6461.8IU
129.24%
Vitamin C:78.69mg
95.38%
Vitamin K:60.88µg
57.99%
Folate:201.54µg
50.38%
Selenium:34.29µg
48.99%
Manganese:0.8mg
39.77%
Vitamin B3:7.25mg
36.26%
Fiber:8.02g
32.1%
Vitamin B6:0.55mg
27.56%
Potassium:929.28mg
26.55%
Phosphorus:228.24mg
22.82%
Vitamin B12:1.22µg
20.31%
Magnesium:81.17mg
20.29%
Iron:3.46mg
19.2%
Vitamin B1:0.25mg
16.6%
Vitamin B5:1.41mg
14.15%
Vitamin B2:0.23mg
13.8%
Vitamin E:1.94mg
12.91%
Zinc:1.6mg
10.65%
Copper:0.21mg
10.44%
Calcium:69.34mg
6.93%
Vitamin D:0.61µg
4.03%