Tuna & white bean salad
Discover the simple yet delicious Tuna & White Bean Salad. Made with protein-packed white beans, flavorful canned tuna, zesty lemon juice, and a touch of olive oil. Perfect for a light lunch or a quick, nutritious meal. Ready in minutes!
- 19 Apr 2024
- Cook time 0 min
- Prep time 10 min
- 4 Servings
- 7 Ingredients
This Tuna & White Bean Salad is a quick, nutritious, and delicious meal that is perfect for any time of the day. Packed with protein from the tuna and fiber from the white beans, this salad is both satisfying and healthy. With a touch of lemon juice for a refreshing tang and a drizzle of olive oil for richness, this dish comes together in no time and requires minimal cooking skills.
Ingredients:
Instructions:
- Rinse and drain the white beans thoroughly. Set them aside in a large bowl.
- Drain the canned tuna and flake it into bite-sized pieces using a fork.
- Finely chop the onions.
- In the large bowl with the white beans, add the flaked tuna and chopped onions.
- In a small bowl, whisk together the lemon juice and olive oil until well combined.
- Pour the lemon juice and olive oil dressing over the bean and tuna mixture.
- Gently toss all the ingredients together to ensure everything is well coated with the dressing.
- Add a dash of salt and a dash of black pepper to taste. Give the salad one final gentle toss to distribute the seasoning evenly.
- Transfer the salad to a serving dish or individual bowls.
- Optionally, garnish with fresh herbs like parsley or a few lemon wedges for an extra burst of flavor and color.
- Serve the Tuna & White Bean Salad immediately, or cover and refrigerate for about 20-30 minutes to allow the flavors to meld even more. This salad can be served as a light lunch, a side dish, or even a main course for a simple and nutritious meal.
Tips:
- For added flavor, consider using extra virgin olive oil.
- If you prefer a bit of spice, add a small pinch of red chili flakes.
- Feel free to add fresh herbs like parsley or basil for more flavor.
- To make it more filling, add chopped veggies like bell peppers or cherry tomatoes.
- For extra crunch, sprinkle some toasted nuts or seeds on top.
- Let the salad sit for a few minutes after mixing to allow the flavors to meld together.
In just a few simple steps, you've created a delicious and nutritious Tuna & White Bean Salad. This dish is a perfect blend of flavors and textures that can serve as a light lunch, dinner, or even a side dish. Enjoy it fresh or take it on the go for a quick and easy meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 160 grams |
| Energy | |
| Calories 180kcal | 7% |
| Protein | |
| Protein 18g | 11% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 7g | 18% |
| Sugar 0.89g | 1% |
| Fat | |
| Fat 4.09g | 5% |
| Saturated 0.65g | 2% |
| Cholesterol 13mg | - |
| Vitamins | |
| Vitamin A 6ug | 1% |
| Choline 50mg | 9% |
| Vitamin B1 0.14mg | 12% |
| Vitamin B2 0.08mg | 6% |
| Vitamin B3 3.68mg | 23% |
| Vitamin B6 0.22mg | 13% |
| Vitamin B9 90ug | 22% |
| Vitamin B12 0.91ug | 38% |
| Vitamin C 2.07mg | 2% |
| Vitamin E 1.12mg | 7% |
| Vitamin K 3.86ug | 3% |
| Minerals | |
| Calcium, Ca 100mg | 8% |
| Copper, Cu 0.33mg | 0% |
| Iron, Fe 4.55mg | 41% |
| Magnesium, Mg 80mg | 18% |
| Phosphorus, P 170mg | 14% |
| Potassium, K 680mg | 20% |
| Selenium, Se 24ug | 46% |
| Sodium, Na 120mg | 8% |
| Zinc, Zn 1.72mg | 16% |
| Water | |
| Water 110g | - |
| * 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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