Your Recipe

Orzo, bean and tuna salad

Ingredient Amount Calories
Peppers, raw, red, sweet 135g 35kcal
Beans Green, raw 150g 47kcal
Olive oil 14g 124kcal
Onions, red, raw 98.5g 43kcal
Tuna white, canned in oil, drained solids 178g 331kcal

Recipe Instructions:

Ingredients
½ red onion, finely chopped
2 tbsp sherry vinegar
150g green beans, cut into bite-sized pieces
100g orzo
1 tbsp olive oil
1 tin tuna, drained and flaked
3 roasted red peppers from a jar, chopped
12 dry-cured black olives, halved
a handful dill, chopped

Method
STEP 1
Put the onions and vinegar in a bowl and season.

STEP 2
Cook the beans in boiling salted water for 3 minutes then scoop out with a slotted spoon. Cook the orzo in the same water until just tender then drain, rinse under cold water and drain really well again.

STEP 3
Tip the beans, orzo, olive oil, tuna, peppers, olives and dill into the bowl with the onion and season well. Toss together and serve.

Nutrition Facts
Portion Size 288 g | ml
Amount Per Portion 290
1213
kcal
kilojoules
% Daily Value *
Total Fat 15g 19%
Saturated Fat 2.2g 11%
Sodium 360mg 16%
Total Carbohydrate 14g 5%
Dietary Fiber 4.5g 16%
Sugar 8.1g
Protein 26g 52%
Vitamin D 0mcg 0%
Calcium 44mg 3%
Iron 1.8mg 10%
Potassium 694mg 15%
* 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 136.675 mcg 15%
Thiamin [B1] 0.113 mg 9%
Riboflavin [B2] 0.206 mg 16%
Niacin [B3] 11.623 mg 73%
Pantothenic acid [B5] 0.712 mg 14%
Vitamin B6 0.685 mg 40%
Cobalamin [B12] 1.958 mcg 0%
Floate [B9] 60.25 mcg 0%
Vitamin C 99.539 mg 111%
Vitamin D 0 mcg 0%
Vitamin E 4.429 mg 30%
Vitamin K 45.913 mcg 38%
Betaine 0.15 mg 0%
Choline 15.276 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 14.2 g 5%
Sugars 8.1 g 16%
Dietary fiber 4.5 g 16%
Carbohydrate 9.3 g 0%
Net carbs 6.1g
Aminoacids
Nutrient Amount DV
Alanine 1.509 g 0%
Arginine 1.492 g 0%
Aspartic acid 2.801 g 0%
Cysteine 0.279 g 0%
Glutamic acid 3.808 g 0%
Glycine 1.202 g 0%
Histidine 0.732 g 0%
Isoleucine 1.152 g 0%
Leucine 2.022 g 0%
Lysine 2.246 g 0%
Methionine 0.729 g 0%
Phenylalanine 0.997 g 0%
Proline 0.89 g 0%
Serine 1.071 g 0%
Threonine 1.121 g 0%
Tryptophan 0.287 g 0%
Tyrosine 0.835 g 0%
Valine 1.305 g 0%
Minerals
Nutrient Amount DV
Calcium 44.48 mg 3%
Copper 0.21 mg 23%
Fluoride 41.84 mcg 0%
Iron 1.8 mg 10%
Magnesium 62.53 mg 15%
Manganese 0.31 mg 13%
Phosphorus 303.87 mg 24%
Potassium 694.14 mg 15%
Selenium 54.25 mcg 99%
Sodium 360.27 mg 16%
Zinc 0.85 mg 8%
Other
Nutrient Amount DV
Water 230.577 g 0%
Ash 2.964 g 0%