How many calories are in Tuna, Bean, Tomato, Mango and Avocado Salad?
Tuna, Bean, Tomato, Mango and Avocado Salad has about 663 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsGluten FreeHigh ProteinQuick Meals30 Minute MealsMuscle Gain Meals
Tuna, Bean, Tomato, Mango and Avocado Salad
Tuna, Bean, Tomato, Mango and Avocado Salad is a Salads international recipe with 663 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
663 kcal
Total Time
10 min
Servings
1
Protein
36.9 g
About This Recipe
The story behind Tuna, Bean, Tomato, Mango and Avocado Salad
Tuna, Bean, Tomato, Mango and Avocado Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around beans, tomato, and mango.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 663 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 10 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tuna, Bean, Tomato, Mango and Avocado Salad worth coming back to.
Ingredients
- Beans3/4 cup (150 g)
- Tomato1/2 count (65 g)
- Mango1/2 cup (85 g)
- Avocado1/2 count (120 g)
- Olive Oil1 teaspoon (5 ml)
- Lemon Juice1 tablespoon (15 g)
- Canned Tuna in Water1 can (120 g)
Instructions
- 1
Step 1
For this recipe you need cooked beans.
- 2
Step 2
Slice the tomato and dice the mango and avocado.
- 3
Step 3
Drain the tuna.
- 4
Step 4
Serve the ingredients in a salad bowl and season with the olive oil, lemon juice and salt and pepper to taste. Optional: Add a little mustard.
Nutrition Snapshot
Macros and micros at a glance
47/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
663
Protein
36.9g
Carbs
39.5g
Fat
31.1g
Fiber
6.4g
Micronutrients
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Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
FishTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Tuna, Bean, Tomato, Mango and Avocado Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Tuna, Bean, Tomato, Mango and Avocado Salad
How long does Tuna, Bean, Tomato, Mango and Avocado Salad take to make?
Tuna, Bean, Tomato, Mango and Avocado Salad takes about 10 minutes from start to finish. That is roughly about 10 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tuna, Bean, Tomato, Mango and Avocado Salad?
Most ingredients in Tuna, Bean, Tomato, Mango and Avocado Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tuna, Bean, Tomato, Mango and Avocado Salad?
Tuna, Bean, Tomato, Mango and Avocado Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tuna, Bean, Tomato, Mango and Avocado Salad?
Tuna, Bean, Tomato, Mango and Avocado Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Tuna, Bean, Tomato, Mango and Avocado Salad?
Tuna, Bean, Tomato, Mango and Avocado Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Tuna, Bean, Tomato, Mango and Avocado Salad up or down?
Yes. Tuna, Bean, Tomato, Mango and Avocado Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tuna, Bean, Tomato, Mango and Avocado Salad?
A large skillet, saucepan, or sheet pan works well for Tuna, Bean, Tomato, Mango and Avocado Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Tuna, Bean, Tomato, Mango and Avocado Salad is cooked properly?
Tuna, Bean, Tomato, Mango and Avocado Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Tuna, Bean, Tomato, Mango and Avocado Salad suitable for vegetarians?
No. Tuna, Bean, Tomato, Mango and Avocado Salad is not vegetarian as written because it includes Canned Tuna in Water.
Is Tuna, Bean, Tomato, Mango and Avocado Salad gluten-free?
Yes. Tuna, Bean, Tomato, Mango and Avocado Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Tuna, Bean, Tomato, Mango and Avocado Salad?
Yes. This recipe includes Fish, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tuna, Bean, Tomato, Mango and Avocado Salad ahead of time?
Tuna, Bean, Tomato, Mango and Avocado Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Tuna, Bean, Tomato, Mango and Avocado Salad for my calorie or macro goals?
Tuna, Bean, Tomato, Mango and Avocado Salad already lands in a fairly high-protein range at about 36.9 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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