Tuna and Mixed Legume Salad

17 Reviews
94% would make this recipe again

A delicious salad which makes for a healthy take-out lunch.

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Preparation : 10 min Standing : 20 min
560 calories/serving

Ingredients

4 cups bean mix (canned), rinsed and drained 1 L
2 cloves garlic, minced
1 green peppers, cut into small dices 150 g
1/4 cup extra virgin olive oil 65 mL
3 tbsp lemon juice, freshly squeezed 1 lemon
2 tbsp Parsley and Garlic Base 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
320 g tuna, canned
2 tbsp Italian parsley, fresh, chopped [optional] 10 g

Method

  1. Drain and rinse the bean mix, then place it in a salad bowl. Mince the garlic and dice the pepper, then add them to the salad.
  2. In a small bowl, whisk together the olive oil, lemon juice, Parsley and Garlic base, salt, and pepper until the mixture is emulsified. Pour it over the salad and toss well to combine.
  3. Chill in the refrigerator for about 20 minutes.
  4. Toss the chilled salad, arrange the tuna on top, sprinkle with chopped parsley, and serve.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

560

Fat

25 g

38 %

Saturated 3.7 g
+ Trans 0 g

18 %

Cholesterol

10 mg

Sodium

450 mg

19 %

Carbohydrate

48 g

16 %

Fibre

12 g

49 %

Sugars

2 g

Net Carbs

36 g

Protein

38 g

Vitamin A

4 %

Vitamin C

58 %

Calcium

13 %

Iron

40 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Copper, Vitamin B6, Vitamin D
Source of  :
Calcium, Omega-3, Omega-6, Pantothenic Acid, Vitamin B2
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables ½
Meat and Alternatives 4 ½
Fats 5
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

17 Reviews (17 with rating only) 94% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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