White Bean & Tuna Salad
| Per serving | |
| Energy | 279 kcal |
| Protein | 12 g |
| Fat | 20 g |
| Carbohydrates | 14 g |
| Total Dietary Fibre | 2.9 g |
| Sodium | 62 mg |
| An excellent source of folate, vitamin B-12 and vitamin C. A moderate source of fibre | |
| 1/2 | head of broccoflower, cut into florets or substitute broccoli and/or cauliflower) | 1/2 |
| 1/2 | red onion, thinly sliced | 1/2 |
| 1 cup | WHITE PEA BEANS, soaked and cooked or canned in water: drained and rinsed | 250 mL |
| 3 | plum tomatoes, quartered and then halved | 3 |
| 1 | can (7 oz./198 g) solid white tuna, drained, rinsed and broken up | 1 |
| 1 tbsp | fresh parsley, chopped | 15 mL |
| Garlic Lemon Vinaigrette | ||
| 2 | cloves garlic, minced | 2 |
| 1 tbsp | Dijon mustard | 15 mL |
| 3 tbsp | lemon juice | 50 mL |
| 1/2 cup | olive oil | 125 mL |
In a large bowl, toss all salad ingredients together.
Dressing: Mix garlic, mustard and lemon juice together. Slowly whisk in the oil until thick. Season with salt and pepper.
Just before serving, pour dressing over salad and toss.
Makes 6 servings
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BEANS are an excellent source of energy and have impressive amounts of B-vitamins, calcium, and iron, phosphorous, potassium, Zinc and very little sodium.
© The Ontario Bean Producers' Marketing Board 4206 Raney Crescent, London Ontario tel: 519-652-3566
© The Ontario Coloured Bean Growers Association R.R. #5, Mitchell Ontario tel: 519-348-4141
© The Ontario Coloured Bean Growers Association R.R. #5, Mitchell Ontario tel: 519-348-4141