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!
- 24 May 2024
- Cook time 0 min
- Prep time 5 min
- 1 Servings
- 4 Ingredients
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:
Instructions:
- Rinse and trim the ends of the green beans.
- Thinly slice the onion.
- Drain the canned tuna.
- Dice the tomatoes.
- 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.
- 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.
- 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.
- 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 Size | 590 grams |
| Energy | |
| Calories 230kcal | 9% |
| Protein | |
| Protein 27g | 19% |
| Carbohydrates | |
| Carbohydrates 30g | 9% |
| Fiber 10g | 28% |
| Sugar 16g | 17% |
| Fat | |
| Fat 1.95g | 2% |
| Saturated 0.46g | 2% |
| Cholesterol 40mg | - |
| Vitamins | |
| Vitamin A 170ug | 18% |
| Choline 90mg | 16% |
| Vitamin B1 0.34mg | 29% |
| Vitamin B2 0.43mg | 33% |
| Vitamin B3 14mg | 88% |
| Vitamin B6 0.94mg | 56% |
| Vitamin B9 130ug | 32% |
| Vitamin B12 2.91ug | 121% |
| Vitamin C 54mg | 63% |
| Vitamin E 2.16mg | 14% |
| Vitamin K 130ug | 109% |
| Minerals | |
| Calcium, Ca 150mg | 11% |
| Copper, Cu 0.34mg | 0% |
| Iron, Fe 5mg | 48% |
| Magnesium, Mg 120mg | 28% |
| Phosphorus, P 320mg | 25% |
| Potassium, K 1200mg | 35% |
| Selenium, Se 80ug | 143% |
| Sodium, Na 270mg | 18% |
| Zinc, Zn 1.77mg | 16% |
| Water | |
| Water 520g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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