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Tuna Veggie Antipasto

Herbs really give this salad a real zest. Marinate overnight in the refrigerator to allow flavors to blend. If you don't have the vegetables listed, substitute whatever veggies you have on hand.

  • 6 Servings
  • $3.00 - $5.99

Ingredients

  • 2 cups carrots
  • 2 1/2 cups celery
  • 1 can tuna, in water
  • 1 can white beans
  • 2 tablespoons Parmesan cheese
  • 1/4 cup vinegar
  • 1 tablespoon vegetable oil
  • 1/2 teaspoon dried dill
  • 1 teaspoon garlic

Steps

1

Wash hands with soap and water.

2

Wash and trim vegetables. Chop into bite-sized pieces. Place in large bowl.

3

Combine vinegar, dill (or other herbs), garlic, and oil. Pour over vegetables.

4

Drain and rinse beans. Break up tuna into smaller chunks.

5

Combine vegetables, beans, and tuna; toss gently.

6

Marinate salad overnight to combine flavors.

7

Chill and serve as a light summer lunch or as a picnic side dish.

8

Use salad to fill a pita for a crunchy sandwich.

9

Serve on fresh, washed leafy lettuce.

10

Add cooked rice or pasta.

11

Try balsamic vinegar or 1/2 cup of your favorite salad dressing.

12

Be creative and try different herbs and veggie combinations!

Ingredients

Serving Size: 1 cup (203g)

NutrientsAmount
Total Calories179
Total Fat3 g
Saturated Fat1 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.2 g
Omega 3 - EPA8 mg
Omega 3 - DHA55 mg
Cholesterol11 mg
Carbohydrates24 g
Dietary Fiber7 g
Total Sugars3 g
Added Sugars included0 g
Protein14 g
Minerals
Calcium124 mg
Potassium717 mg
Sodium329 mg
Copper259 mcg
Iron3 mg
Magnesium64 mg
Phosphorus159 mg
Selenium21 mcg
Zinc1 mg
Vitamins
Vitamin A374 mcg RAE
Vitamin B60.3 mg
Vitamin B120.7 mg
Vitamin C4 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K24 mcg
Folate84 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin3 mg
Choline40 mg

Source:

  • Farm Fresh Summertime Recipes
  • Connecticut Food Policy Council