Tuscan Tuna-and-Bean Sandwiches

Dairy Free
Health score
33%
Tuscan Tuna-and-Bean Sandwiches
30 min.
4
280kcal

Suggestions


Indulge in the vibrant flavors of Tuscany with our delightful Tuscan Tuna-and-Bean Sandwiches! Perfectly suited for a quick lunch or a satisfying dinner, this dairy-free recipe is not only easy to prepare but also packed with wholesome ingredients that will tantalize your taste buds. In just 30 minutes, you can create a meal that serves four, making it an ideal choice for family gatherings or casual get-togethers with friends.

Imagine the creamy texture of cannellini beans combined with the rich, savory notes of Italian tuna, all brought together with fresh herbs like basil and parsley. The addition of zesty lemon juice and the briny goodness of Kalamata olives elevate this sandwich to a whole new level of deliciousness. Each bite is a harmonious blend of protein, healthy fats, and carbohydrates, ensuring you stay energized throughout the day.

Whether you choose rustic Italian bread or panini rolls, these sandwiches are not only visually appealing but also incredibly satisfying. Serve them with a side of crisp watercress for a refreshing crunch, and you have a meal that is as nutritious as it is flavorful. Dive into this Tuscan-inspired dish and experience a taste of Italy right in your own kitchen!

Ingredients

  • 0.1 teaspoon pepper black
  • 14 oz .5 can cannellini beans rinsed drained canned
  • rib celery finely chopped
  • tablespoons flat-leaf parsley fresh finely chopped
  •  garlic cloves finely chopped
  • 0.3 cup kalamata black pitted finely chopped
  • tablespoon juice of lemon fresh
  • tablespoons olive oil 
  • tablespoons onion red finely chopped
  • 2.7 inch rustic bread italian (from a round crusty loaf) (4-inch-long)
  • 0.3 teaspoon salt 
  • 12 oz tuna italian drained in oil canned
  • cup watercress sprigs loosely packed trimmed

Equipment

  • bowl

Directions

  1. Coarsely mash beans with a fork in a bowl, then stir in garlic, lemon juice, oil, parsley, salt, and pepper.
  2. Flake tuna in a bowl with a fork, then stir in basil, olives, celery, onion, oil, lemon juice, salt, and pepper until combined.
  3. Spoon one fourth of bean mixture on 1 slice of bread, then top with one fourth of tuna salad, some watercress, and a slice of bread. Make 3 more sandwiches in same manner.

Nutrition Facts

Calories280kcal
Protein34.12%
Fat32.04%
Carbs33.84%

Properties

Glycemic Index
54
Glycemic Load
5.34
Inflammation Score
-7
Nutrition Score
21.786956621253%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
4.32mg
Luteolin
0.08mg
Isorhamnetin
0.25mg
Kaempferol
2.02mg
Myricetin
0.34mg
Quercetin
3.61mg

Nutrients percent of daily need

Calories:280.13kcal
14.01%
Fat:10.02g
15.42%
Saturated Fat:1.74g
10.87%
Carbohydrates:23.82g
7.94%
Net Carbohydrates:18.46g
6.71%
Sugar:1.22g
1.35%
Cholesterol:30.62mg
10.21%
Sodium:479.92mg
20.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.01g
48.03%
Selenium:59.65µg
85.22%
Vitamin K:61.65µg
58.72%
Vitamin B3:8.71mg
43.55%
Vitamin B12:2.19µg
36.43%
Manganese:0.59mg
29.58%
Iron:4.69mg
26.06%
Phosphorus:218.24mg
21.82%
Fiber:5.36g
21.43%
Vitamin B6:0.39mg
19.43%
Potassium:665.27mg
19.01%
Magnesium:75.4mg
18.85%
Folate:74.87µg
18.72%
Vitamin E:2.5mg
16.69%
Copper:0.3mg
14.94%
Zinc:1.74mg
11.6%
Calcium:109.72mg
10.97%
Vitamin A:523.28IU
10.47%
Vitamin C:8.61mg
10.44%
Vitamin B1:0.14mg
9.37%
Vitamin B2:0.12mg
7.33%
Vitamin D:1.02µg
6.8%
Vitamin B5:0.37mg
3.67%
Source:Epicurious