Your Recipe

Tuna, asparagus & white bean salad

Ingredient Amount Calories
Asparagus 20g 4kcal
Beans white,raw 470g 1565kcal
Olive oil 100g 884kcal
Tarragon dried 1.2g 3kcal
Vinegar red wine 14.9g 3kcal
Onions, red, raw 197g 87kcal
Tuna light, canned in oil, drained solids 185g 366kcal

Recipe Instructions:

Ingredients
1 large bunch asparagus
2 x cans tuna steaks in water, drained
2 x cans cannellini beans in water, drained
1 red onion, very finely chopped
2 tbsp capers
1 tbsp olive oil
1 tbsp red wine vinegar
2 tbsp tarragon, finely chopped

Method
STEP 1
Cook the asparagus in a large pan of boiling water for 4-5 mins until tender. Drain well, cool under running water, then cut into finger-length pieces. Toss together the tuna, beans, onion, capers and asparagus in a large serving bowl.

STEP 2
Mix the oil, vinegar and tarragon together, then pour over the salad. Chill until ready to serve.

Nutrition Facts
Portion Size 247 g | ml
Amount Per Portion 728
3046
kcal
kilojoules
% Daily Value *
Total Fat 30g 38%
Saturated Fat 4.4g 22%
Sodium 213mg 9%
Total Carbohydrate 76g 28%
Dietary Fiber 19g 68%
Sugar 5.4g
Protein 42g 83%
Vitamin D 3.1mcg 15%
Calcium 301mg 23%
Iron 13mg 74%
Potassium 2323mg 49%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 13.168 mcg 1%
Thiamin [B1] 0.539 mg 45%
Riboflavin [B2] 0.238 mg 18%
Niacin [B3] 6.374 mg 40%
Pantothenic acid [B5] 1.045 mg 21%
Vitamin B6 0.436 mg 26%
Cobalamin [B12] 1.018 mcg 0%
Floate [B9] 461.635 mcg 0%
Vitamin C 4.419 mg 5%
Vitamin D 3.099 mcg 15%
Vitamin E 4.306 mg 29%
Vitamin K 44.06 mcg 37%
Betaine 0.055 mg 0%
Choline 92.211 mg 17%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 76.1 g 28%
Sugars 5.4 g 11%
Dietary fiber 19.1 g 68%
Carbohydrate 71 g 0%
Net carbs 70.7g
Aminoacids
Nutrient Amount DV
Alanine 1.971 g 0%
Arginine 2.51 g 0%
Aspartic acid 4.724 g 0%
Cysteine 0.444 g 0%
Glutamic acid 6.207 g 0%
Glycine 1.72 g 0%
Histidine 1.163 g 0%
Isoleucine 1.836 g 0%
Leucine 3.293 g 0%
Lysine 3.126 g 0%
Methionine 0.813 g 0%
Phenylalanine 2.014 g 0%
Proline 1.643 g 0%
Serine 2.049 g 0%
Threonine 1.75 g 0%
Tryptophan 0.478 g 0%
Tyrosine 1.23 g 0%
Valine 2.136 g 0%
Minerals
Nutrient Amount DV
Calcium 301.48 mg 23%
Copper 1.23 mg 136%
Fluoride 14.34 mcg 0%
Iron 13.34 mg 74%
Magnesium 244.9 mg 58%
Manganese 2.21 mg 96%
Phosphorus 521.54 mg 42%
Potassium 2322.75 mg 49%
Selenium 50.56 mcg 92%
Sodium 212.78 mg 9%
Zinc 4.85 mg 44%
Other
Nutrient Amount DV
Water 92.798 g 0%
Ash 6.495 g 0%