Green bean healthy tuna salad

Enjoy a nutritious and delicious Green Bean Tuna Salad packed with fresh green beans, sliced onion, juicy tomatoes, and protein-rich canned tuna. Perfect for a light lunch or dinner, this easy-to-make recipe is both healthy and flavorful!

  • 04 Apr 2025
  • Cook time 0 min
  • Prep time 5 min
  • 1 Servings
  • 4 Ingredients

Green bean healthy tuna salad

Looking for a healthy and delicious dish that's easy to prepare? This green bean tuna salad combines fresh vegetables with protein-packed tuna to create a satisfying meal that's both nutritious and tasty. Perfect for a quick lunch or a light dinner, this salad will become a go-to favorite for those who love healthy eating.

Ingredients:

10 oz green beans
280g
2 slices onion
80g
4 oz canned tuna
110g
4 oz tomatoes
110g

Instructions:

1. Preparation:
- Rinse and trim the ends of the green beans.
- Thinly slice the onion.
- Drain the canned tuna.
- Dice the tomatoes.
2. Cooking the Green Beans:
- Bring a pot of water to a boil and add a pinch of salt.
- Add the green beans to the boiling water.
- Boil the green beans for about 3-5 minutes, or until they are tender but still crisp.
- Drain the green beans and immediately plunge them into a bowl of ice water to stop the cooking process and retain their bright green color.
- Drain the beans again and set them aside.
3. Mixing the Salad:
- In a large mixing bowl, combine the cooked green beans, thinly sliced onion, drained tuna, and diced tomatoes.
- Gently toss the ingredients together until they are evenly mixed.
4. Serving:
- Transfer the salad to a serving dish or individual plates.
- Optionally, you can add a drizzle of olive oil, a squeeze of lemon juice, salt, and pepper to taste for added flavor.
5. Enjoy:
- Serve the Green Bean Healthy Tuna Salad as a standalone dish or as a side dish.

Tips:

- Blanch the green beans in boiling water for 3-4 minutes to keep their color vibrant and their crunch intact.

- For added flavor and texture, consider adding a handful of olives, a sprinkle of feta cheese, or some fresh herbs like parsley or dill.

- Use high-quality canned tuna in olive oil for a richer taste, but be sure to drain any excess oil before mixing.

This green bean tuna salad is a fantastic option for those seeking a healthy and flavorful meal. Its combination of fresh green beans, juicy tomatoes, crunchy onions, and protein-rich tuna ensures a well-balanced dish that's perfect for any time of day. Add this recipe to your weekly rotation, and enjoy a nutritious meal that’s both quick and incredibly delicious!

Nutrition Facts
Serving Size590 grams
Energy
Calories 230kcal12%
Protein
Protein 27g19%
Carbohydrates
Carbohydrates 30g9%
Fiber 10g28%
Sugar 16g17%
Fat
Fat 1.95g2%
Saturated 0.46g2%
Cholesterol 40mg-
Vitamins
Vitamin A 170ug18%
Choline 90mg16%
Vitamin B1 0.34mg29%
Vitamin B2 0.43mg33%
Vitamin B3 14mg88%
Vitamin B6 0.94mg56%
Vitamin B9 130ug32%
Vitamin B12 2.91ug121%
Vitamin C 54mg63%
Vitamin E 2.16mg14%
Vitamin K 130ug109%
Minerals
Calcium, Ca 150mg11%
Copper, Cu 0.34mg38%
Iron, Fe 5mg48%
Magnesium, Mg 120mg28%
Phosphorus, P 320mg25%
Potassium, K 1200mg35%
Selenium, Se 80ug143%
Sodium, Na 270mg18%
Zinc, Zn 1.77mg16%
Water
Water 520g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

More recipes

Garlic and lemon skillet green beans

Fresh green beans are sautéed with olive oil, minced garlic, zesty lemon, and a hint of red pepper spice, creating a quick and healthy side dish perfect for any meal.

25 Mar 2025

Warm brown sugar and raisin oatmeal

Perfect for those chilly mornings.

23 Mar 2025

Spiced golden syrup whoopie pies

Don't miss out on creating these irresistible, spiced delights.

24 Mar 2025

Asparagus and onion omelet

Lightly seasoned with black pepper and cooked in a touch of olive oil, this easy-to-make omelet is packed with flavor and perfect for a nutritious breakfast or brunch.

21 May 2025

Scrambled eggs with spinach & avocado

Perfect for a balanced morning meal.

03 Jun 2025

Cauliflower broccoli gratin

Perfect for satisfying comfort food cravings without the extra calories.

13 Mar 2025

Warm blueberry yogurt parfait

Perfect for a healthy breakfast or a guilt-free dessert, this quick and easy recipe will become your go-to treat for any time of the day.

15 May 2025

Leek, mushroom & beef casserole

Enhanced by aromatic thyme, rich red wine, and fresh parsley, this comforting dish is a delicious way to enjoy a cozy evening meal.

25 Apr 2025

Posts