Tuna and Bean Salad
Bright, zesty, and packed with wholesome ingredients, this Tuna and Bean Salad is the perfect quick and healthy recipe for busy days. Featuring protein-rich canned tuna and buttery cannellini beans, this salad is elevated with the vibrant crunch of cherry tomatoes, cucumber, and red onion. A drizzle of fresh lemon juice and extra virgin olive oil ties everything together, while a sprinkle of fresh parsley adds a refreshing herbal finish. Ready in just 15 minutes with no cooking required, this versatile dish is ideal as a light lunch, side salad, or meal prep option. It's gluten-free, packed with nutrients, and bursting with Mediterranean-inspired flavors that you'll crave again and again.
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Ingredients
- 2 cans (5 oz each) canned tuna (in water or olive oil)
- 1 can (15 oz) canned cannellini beans (or great northern beans)
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 2 tablespoons parsley (fresh, chopped)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Directions
Step 1
Drain the canned tuna and set aside.
Step 2
Rinse and drain the canned cannellini beans thoroughly under cold water to remove any excess sodium.
Step 3
Wash the cherry tomatoes and cut them in half.
Step 4
Peel and dice the cucumber into bite-sized pieces.
Step 5
Finely slice the red onion into thin strips or dice it, depending on your preference.
Step 6
In a large mixing bowl, combine the tuna, beans, cherry tomatoes, cucumber, red onion, and parsley.
Step 7
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Step 8
Pour the dressing over the salad and gently toss everything together until well coated.
Step 9
Taste and adjust the seasoning if necessary by adding more salt, pepper, or lemon juice.
Step 10
Serve immediately, or refrigerate for up to 2 hours to allow flavors to meld before serving.
Nutrition Facts
| Serving size | 858.5 grams (858.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 870 |
| Total Fat 52.80g | 68% |
| Saturated Fat 8.10g | 41% |
| Polyunsaturated Fat 0.10g | |
| Cholesterol 120mg | 40% |
| Sodium 2264mg | 98% |
| Total Carbohydrate 25.50g | 9% |
| Dietary Fiber 5.50g | 20% |
| Total Sugars 10.60g | |
| Protein 87.20g | 174% |
| Vitamin D 272IU | 1360% |
| Calcium 138mg | 11% |
| Iron 6mg | 31% |
| Potassium 1643mg | 35% |
Source of Calories