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

Octopuses are eaten alive in Korea.

Food Joke

Copyright 1999 W. Bruce Cameron Every Wednesday morning for the past nine years, my wife has interrupted the usual flow of chaos by shrieking, "oh my gosh, it's trash day!" The children, all three of whom are in various stages of school preparation, react to this statement as if she has just spoken Romanian, stopping and staring at her in numb incomprehension. "Hurry!" my wife urges them. Being obedient children, they immediately proceed to hurry. However, with no specific instructions beyond that, they don't seem to be hurrying to do anything in particular--certainly, trash collection is in no way involved. They bump into each other in the hallway a lot, shouting at each other to "get out of the way!" "Gather up all the garbage!" my wife and I command. The kids respond by forming a committee to debate the fairness of this directive. After a brief discussion, they reach the consensus that everyone should be held responsible for his or her "own" junk. As corollary to this absurd principle, they initiate an anthropologic study into the contents of each receptacle. For example, since the parents cook, most of the trash under the sink is "theirs." My oldest daughter haughtily declares that she "never" throws anything away. My son, checking through the downstairs trash can to gather evidence that he's not accountable for that one, begins to feel remorse over some of the things he's discarded, and starts pulling items out. "We're running late!" my wife warns. This could be our Official Family Motto. I recently purchased a shredder for my confidential documents, only to discover I don't have any confidential documents. However, a fifteen-year-old girl's entire life is cause for secrecy, and I can hear her using the device now, grinding up correspondence from her friends in school. "We don't have time for that!" I tell her. A few minutes later, my son joins her and begins shredding what sounds like a potato. The school bus chugs by, and I pick up the phone to call the attendance line. "For absences, press 1," the recording tells me. "For late arrivals, press 2. If you're the Camerons calling because it's trash day, press 3." "We're pigs," my oldest daughter announces. I regard her warily. "We throw away too much stuff." "It would be better just to dump it all on the floor in your bedroom like you do," I agree. Despite my expectations, a single garbage can has now found its way to the curb. My son places it in the center of the driveway, so that no one will be able to drive to work. A gusty wind blows an empty milk jug out of the container and into the woods. My boy responds with the reflexes of a glacier, watching the carton bounce away. I open the door. "Hey!" I tell him. "Go get that!" He stares at me blankly. "The milk jug!" I yell. "Oh, okay, Dad!" he responds cheerfully. Having seen his bus pass by has put him in a euphoric mood. He picks up a second plastic milk container and, to my amazement, tosses it into the wind, jubilantly clapping his hands as it flies into the trees. "Why did you do that?" I shriek. "Well it seemed like a waste of time to go after just one!" he responds logically. He'll make someone a fine husband someday. All week long my children have been denying that the kitchen trash needs to be emptied, jumping up and down on the contents to compress them. As a result, when I drag the plastic container from under the sink, it weighs as much as a collapsed star. I wrestle it to the end of the driveway and the neighborhood dogs trot up to see what the Camerons will have on the breakfast buffet this morning. My daughter is right; we do throw too much stuff away. By the time we're finished, we've dragged so much junk out to the end of my driveway it resembles the inside of my garage. The shredder falls silent and the kids go to school, and what passes for peace at the Cameron house settles over the morning. Until next Wednesday.

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