Protein Bean Salad with Tuna and Onions

Protein Bean Salad with Tunan and Onions might be just the side dish you are searching for. This recipe serves 4. For 84 cents per serving, this recipe covers 16% of your daily requirements of vitamins and minerals. One portion of this dish contains roughly 14g of protein, 8g of fat, and a total of 228 calories. A few people made this recipe, and 50 would say it hit the spot. From preparation to the plate, this recipe takes about 45 minutes. It is brought to you by Skinny Ms. If you have fresh parsley, cooked pearl barley, extra virgin olive oil, and a few other ingredients on hand, you can make it. It is a good option if you're following a dairy free and pescatarian diet. Overall, this recipe earns a super spoonacular score of 82%. Similar recipes include High-Protein Black Bean Avocado Tuna Salad Sandwiches, Tuna Salad With Fried Onions, and Tuna Salad #4 : Tunan and White Bean Salad.

Servings: 4

 

Ingredients:

2 cups pre-cooked bottled or canned borlotti beans (can be replaces with pinto beans)

1 cup uncooked pearl barley (equivalent to about 4 cups of cooked barley)

1/8 cup extra virgin olive oil

Fresh parsley, finely chopped

1 teaspoon ground black pepper

1 big red onion, sliced

2 teaspoons salt

1 cup canned tuna preserved in oil (preferably olive oil), drained

Equipment:

pot

bowl

Cooking instruction summary:

Over medium heat, bring a medium pot of 6 cups of water to a boil. When the water boils, add 1 teaspoon salt and the barley. Let it boil again then simmer on low-medium heat for 20 minutes or until tender. When the barley is cooked, rinse them with cold water, drain then set aside.Rinse and drain the borlotti beans.In a large bowl, mix the barley, beans, tuna, onion, salt, pepper, extra virgin olive oil and parsley.

 

Step by step:


1. Over medium heat, bring a medium pot of 6 cups of water to a boil. When the water boils, add 1 teaspoon salt and the barley.

2. Let it boil again then simmer on low-medium heat for 20 minutes or until tender. When the barley is cooked, rinse them with cold water, drain then set aside.Rinse and drain the borlotti beans.In a large bowl, mix the barley, beans, tuna, onion, salt, pepper, extra virgin olive oil and parsley.


Nutrition Information:

Quickview
228k Calories
13g Protein
7g Total Fat
27g Carbs
21% Health Score
Limit These
Calories
228k
11%

Fat
7g
12%

  Saturated Fat
1g
7%

Carbohydrates
27g
9%

  Sugar
1g
1%

Cholesterol
13mg
5%

Sodium
1556mg
68%

Get Enough Of These
Protein
13g
28%

Vitamin K
70µg
68%

Selenium
33µg
48%

Fiber
7g
31%

Vitamin B3
5mg
26%

Folate
87µg
22%

Manganese
0.39mg
20%

Vitamin B12
0.98µg
16%

Iron
2mg
16%

Phosphorus
161mg
16%

Magnesium
51mg
13%

Vitamin B6
0.25mg
13%

Potassium
404mg
12%

Copper
0.21mg
11%

Vitamin C
8mg
10%

Zinc
1mg
10%

Vitamin E
1mg
8%

Vitamin A
364IU
7%

Vitamin B1
0.1mg
6%

Vitamin B2
0.1mg
6%

Calcium
55mg
6%

Vitamin D
0.46µg
3%

Vitamin B5
0.29mg
3%

covered percent of daily need
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Food Trivia

The warriors of Attila, king of the Huns, (A.D. 450) preserved their meat by placing fresh meat under their saddles. All the bouncing squeezed fluids from the meat, and the horse's sweat salted the meat and removed more moisture. When the warrior stopped to eat, they had a dried and salted meal.

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