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.

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