Orange Kumara Tuna Salad 21 Day Wonder Diet Day 4

Brighten up your day with the vibrant and nutritious Orange Kumara Tuna Salad, a star recipe from the 21 Day Wonder Diet Day 4 meal plan. This refreshing salad combines tender cubes of boiled kumara (sweet potato), juicy orange segments, and protein-packed tuna for a hearty yet healthy dish brimming with bold flavors and satisfying textures. Tossed with crisp baby spinach, tangy red onion, and a zesty homemade lemon-olive oil dressing, this quick and easy recipe is ready in just 30 minutes, making it perfect for busy days. Packed with wholesome ingredients, this salad is a deliciously balanced option for weight management while keeping your taste buds delighted. Perfect as a light lunch or dinner, this recipe is proof that eating healthy doesn’t have to be boring!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 1

Ingredients

• 200 grams kumara (sweet potato)
• 95 grams canned tuna in spring water, drained
• 1 medium orange
• 2 cups baby spinach leaves
• 0.25 cup red onion, thinly sliced
• 1 teaspoon extra virgin olive oil
• 1 teaspoon lemon juice
• 0.25 teaspoon black pepper
• 0.125 teaspoon salt

Directions

Step 1

Peel and dice the kumara (sweet potato) into 1-inch cubes.

Step 2

Bring a pot of water to a boil and add the diced kumara. Cook for approximately 10-15 minutes, or until tender but not mushy. Drain and let cool.

Step 3

While the kumara is cooling, peel the orange and segment it. Remove any seeds and cut each segment into smaller pieces if desired.

Step 4

In a large salad bowl, combine the baby spinach leaves, cooked kumara, orange segments, tuna, and sliced red onion.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, black pepper, and salt to create the dressing.

Step 6

Drizzle the dressing over the salad and gently toss to combine, ensuring the dressing coats all the ingredients evenly.

Step 7

Serve immediately and enjoy your Orange Kumara Tuna Salad, perfect for a balanced and flavorful diet meal.

Nutrition Facts

Serving size	(546.5g)

Amount per serving	% Daily Value*
Calories	503.5

Total Fat 15.0g	0%
Saturated Fat 2.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 47.5mg	0%
Sodium 730.7mg	0%
Total Carbohydrate 63.5g	0%
Dietary Fiber 11.0g	0%
Total Sugars 22.8g
Protein 30.9g	0%

Vitamin D 190IU	0%
Calcium 180.9mg	0%
Iron 4.0mg	0%
Potassium 1448.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.3%

Protein: 24.1%

Carbs: 49.6%