Tuna & white bean salad
This Tuna & White Bean Salad is a quick and healthy mix of protein-rich tuna and fiber-packed white beans, enhanced by a fresh lemon and olive oil dressing. Perfect as a light meal or side, it requires minimal preparation.
Cook time 0 min
Prep time 10 min
Ingredients:
15 oz white beans5 oz canned tuna
2 onions
1 tbsp lemon juice
1 tbsp olive oil
1 dash salt
1 dash black pepper
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.
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 slice the onions.
- In the large bowl with the white beans, add the flaked tuna and 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.
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.
Tuna & white bean salad FAQ:
Tuna & White Bean Salad can last up to 3 days in the refrigerator when stored in an airtight container. It's best to consume it within this time frame for optimal freshness.
Yes, you can use fresh white beans. However, you will need to cook them first, which can take about 1-2 hours. Make sure they are fully cooled before adding them to the salad.
You can substitute canned tuna with canned salmon, shredded chicken, or even chickpeas for a vegetarian option. Make sure to adjust seasoning according to the substitute used.
This Tuna & White Bean Salad is inherently gluten-free as all the ingredients listed are gluten-free. Simply ensure that any packaged ingredients, such as canned tuna, are labeled gluten-free.
A large mixing bowl is recommended to ensure there is enough space to combine all ingredients without spilling. A bowl that holds at least 4-5 quarts should be sufficient.
Cooking 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.
Nutrition Facts
4 ServingsCalories 180kcal
Protein 18g
Carbohydrates 27g
Fiber 7g
Sugar 0.89g
Fat 4.09g
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