Grain Salad with Tuna and Vegetables

Youssef Al-OtaibiChef

A protein and fiber-rich salad made with grains and fresh vegetables, topped with tuna.

Ingredients

• Barley
  200 grams
• Wheat, hulled or spelt
  200 grams
• Tuna in oil, Rio Mari
  320 grams
• Zucchini
  2 pieces
• Carrots
  2 pieces
• Yellow Bell Pepper
  1 piece
• Tomato
  1 piece
• Basil
  0
• Oil
  30 grams
• Salt
  0

Steps

1. 1

   Place a large pot with salted water on the stove to boil. Add the grains and cook for 15 minutes. Drain and place in a bowl.

   Required Tools:

   Pot

   Mixing Bowl

   15 min
2. 2

   Cut the zucchini, carrots, and bell pepper into small cubes and sauté in a frying pan with oil and a little salt. Dice the tomato and chop the basil.

   Required Tools:

   Frying Pan

   10 min
3. 3

   Add all the vegetables and the drained tuna to the grains. Mix gently and serve.

   5 min

Nutrition Facts

Ingredients Nutritional Facts (per 100g)

Barleyper 100g

Energy354 kcal

Protein12.5 g

Total Fat2.3 g

Carbohydrate73.5 g

Dietary Fiber17.3 g

Total Sugars0.8 g

Zucchiniper 100g

Energy17 kcal

Protein1.2 g

Total Fat0.3 g

Carbohydrate3.1 g

Total Sugars1.7 g

Dietary Fiber1 g

Water95 g

Yellow Bell Pepperper 100g

Energy20 kcal

Protein1 g

Total Fat0.2 g

Carbohydrate4.7 g

Total Sugars2 g

Dietary Fiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Tomatoper 100g

Energy18 kcal

Protein0.88 g

Total Fat0.2 g

Carbohydrate3.89 g

Total Sugars2.63 g

Dietary Fiber1.2 g

Water95 g

Basilper 100g

Energy23 kcal

Protein3.15 g

Total Fat0.64 g

Carbohydrate2.65 g

Dietary Fiber1.6 g

Total Sugars0.3 g

Oilper 100g

Energy884 kcal

Total Fat100 g

Saltper 100g

Ash100 g

* Nutritional values are approximate and calculations may be affected by ingredient type, farming, storage, and cooking methods.

Dietary Features & Tags