Tuna Veggie Antipasto

Name: Tuna Veggie Antipasto
Yield: 6

image of Tuna Veggie Antipasto on a plate

Makes: 6 servings

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.

Ingredients

2 cups carrots (raw, chopped or any of your favorite raw veggies)
2 1/2 cups celery (raw, chopped or any of your favorite raw veggies)
1 can tuna, in water (6.5 ounce light, drained and flaked)
1 can white beans (15 ounces, or your favorite beans)
2 tablespoons Parmesan cheese (grated)
1/4 cup vinegar (or juice of 2 lemons)
1 tablespoon vegetable oil
1/2 teaspoon dried dill (or 1 tablespoon fresh dill)
1 teaspoon garlic (chopped)

Directions

Wash hands with soap and water.
Wash and trim vegetables. Chop into bite-sized pieces. Place in large bowl.
Combine vinegar, dill (or other herbs), garlic, and oil. Pour over vegetables.
Drain and rinse beans. Break up tuna into smaller chunks.
Combine vegetables, beans, and tuna; toss gently.
Marinate salad overnight to combine flavors.
Chill and serve as a light summer lunch or as a picnic side dish.

Notes

Use salad to fill a pita for a crunchy sandwich.
Serve on fresh, washed leafy lettuce.
Add cooked rice or pasta.
Try balsamic vinegar or 1/2 cup of your favorite salad dressing.
Be creative and try different herbs and veggie combinations!

Learn more about:

Source:

Farm Fresh Summertime Recipes
Connecticut Food Policy Council

Nutrition Information

Serving Size: 1 cup (203g)

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Nutrients	Amount
Total Calories	179
Total Fat	3 g
Saturated Fat	1 g
Cholesterol	11 mg
Sodium	329 mg
Carbohydrates	24 g
Dietary Fiber	7 g
Total Sugars	3 g
Added Sugars included	0 g
Protein	14 g
Vitamin D	0 mcg
Calcium	124 mg
Iron	3 mg
Potassium	717 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients	Amount
Total Calories	179
Total Fat	3 g
Saturated Fat	1 g
Monounsaturated Fat	1 g
Polyunsaturated Fat	1 g
Linoleic Acid	1 g
α-Linolenic Acid	0.2 g
Omega 3 - EPA	8 mg
Omega 3 - DHA	55 mg
Cholesterol	11 mg
Carbohydrates	24 g
Dietary Fiber	7 g
Total Sugars	3 g
Added Sugars included	0 g
Protein	14 g
Minerals
Calcium	124 mg
Potassium	717 mg
Sodium	329 mg
Copper	259 mcg
Iron	3 mg
Magnesium	64 mg
Phosphorus	159 mg
Selenium	21 mcg
Zinc	1 mg
Vitamins
Vitamin A	374 mcg RAE
Vitamin B6	0.3 mg
Vitamin B12	0.7 mg
Vitamin C	4 mg
Vitamin D	0 mcg
Vitamin E	1 mg
Vitamin K	24 mcg
Folate	84 mcg DFE
Thiamin	0.1 mg
Riboflavin	0.1 mg
Niacin	3 mg
Choline	40 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

	Vegetables	1 cups
	Protein Foods	2 1/2 ounces

Was very good, easy to make. Could use different vegetables. Versatile in adding the pasta. Was wonderful in winter. Will be fabulous as a summer salad.

03/08/13