Tuna, Seaweed, and Mixed Legume Salad

1 Reviews
100% would make this recipe again

A hearty salad served with bread.

Seaweed is a true concentrate of vitamins and minerals. They add a little crunchy texture and salty taste to this simple recipe.

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Preparation : 15 min
610 calories/serving

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Ingredients

12 g dried seaweed (Wakame type)
3 cups bean mix (canned), rinsed and drained 750 mL
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]
2 cloves garlic, minced
280 g tuna, canned
8 slices bread, whole wheat 280 g

Method

  1. In a small cup, soak the seaweed in water for 5 min, then drain and coarsely chop. Drain and rinse the bean mix. Set aside.
  2. Meanwhile, pour the olive oil, lemon juice, and Parsley and Garlic base into a salad bowl. Add a little salt and pepper to taste, then whisk until the mixture is emulsified.
  3. Mince the garlic then add it to the bowl. Add the seaweed and tuna, then toss and serve with bread.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

610

Fat

22 g

33 %

Saturated 3.2 g
+ Trans 0 g

16 %

Cholesterol

20 mg

Sodium

930 mg

39 %

Carbohydrate

71 g

24 %

Fibre

15 g

61 %

Sugars

15 g

Net Carbs

56 g

Protein

37 g

Vitamin A

4 %

Vitamin C

17 %

Calcium

17 %

Iron

50 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin E, Vitamin K, Zinc
Good source of  :
Calcium, Vitamin B2
Source of  :
Pantothenic Acid, Vitamin C, Vitamin D
Low  :
Cholesterol, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables 0
Meat and Alternatives 3 ½
Fats 3 ½
More info
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Reviews

1 Reviews (1 with rating only) 100% 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
Recipe tailored to the needs of sports enthusiasts and active families

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