White bean & tuna salad with spearmint
Enjoy a refreshing and protein-packed White Bean & Tuna Salad with Spearmint. This delightful recipe combines tender white beans, savory canned tuna, zesty lemon juice, and aromatic spearmint for a burst of flavor in every bite. Seasoned with black pepper, lemon zest, and a hint of red pepper spice, it's the perfect light and healthy meal for any day. Ready in minutes and packed with nutrients!
- 07 May 2024
- Cook time 0 min
- Prep time 12 min
- 4 Servings
- 9 Ingredients
{'title': 'White Bean & Tuna Salad with Spearmint', 'description': "This refreshing, protein-packed salad brings together the hearty flavors of white beans and tuna, elevated by the zesty notes of lemon and the aromatic touch of fresh spearmint. It's perfect for a quick and healthy meal or as a vibrant side dish."}
Ingredients:
Instructions:
- Peel and finely chop the onion. Place the chopped onion in a small bowl and cover with the lemon juice. Let it marinate for about 10 minutes while you prepare the other ingredients. This will help mellow the harshness of the raw onion.
- Drain the canned tuna and flake it into a large mixing bowl using a fork.
- Rinse and drain the white beans thoroughly to remove any excess sodium, if using canned beans. Add the beans to the bowl with the tuna.
- Wash the spearmint leaves and pat them dry with a paper towel. Finely chop the spearmint and add to the bowl with the tuna and beans.
- Add the marinated onions along with the lemon juice to the tuna and beans mixture.
- Sprinkle in the black pepper, lemon zest, red pepper, and salt.
- Gently toss all the ingredients together until well combined. Be careful not to mush the beans or tuna too much as you mix.
- Taste and adjust seasoning if necessary, adding more salt, lemon juice, or pepper to your liking.
- For best flavor, cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld.
- Serve chilled as a refreshing main dish or a hearty side.
Tips:
- Use high-quality canned tuna, preferably packed in olive oil, for the best flavor and texture.
- Allow the salad to sit for at least 15 minutes after mixing. This lets the flavors meld together for a richer taste.
- If fresh spearmint is unavailable, substitute with fresh mint or even parsley for a different but still delightful flavor.
- Add extra red pepper flakes if you prefer a spicier kick.
- Serve the salad chilled for a refreshing bite, especially on a hot day.
{'summary': 'White Bean & Tuna Salad with Spearmint is a deliciously simple and nutritious dish that can be prepared in a snap. The combination of tuna, white beans, and spearmint creates a dish that is not only tasty but also rich in protein and fiber. Enjoy it as a standalone meal or paired with your favorite sides to complete the dining experience.'}
| Nutrition Facts | |
|---|---|
| Serving Size | 400 grams |
| Energy | |
| Calories 450kcal | 18% |
| Protein | |
| Protein 40g | 28% |
| Carbohydrates | |
| Carbohydrates 70g | 20% |
| Fiber 18g | 46% |
| Sugar 3.39g | 3% |
| Fat | |
| Fat 1.75g | 2% |
| Saturated 0.45g | 1% |
| Cholesterol 30mg | - |
| Vitamins | |
| Vitamin A 16ug | 2% |
| Choline 120mg | 22% |
| Vitamin B1 0.35mg | 30% |
| Vitamin B2 0.20mg | 15% |
| Vitamin B3 9mg | 54% |
| Vitamin B6 0.56mg | 33% |
| Vitamin B9 220ug | 56% |
| Vitamin B12 2.12ug | 88% |
| Vitamin C 6mg | 6% |
| Vitamin E 2.78mg | 19% |
| Vitamin K 10ug | 8% |
| Minerals | |
| Calcium, Ca 260mg | 20% |
| Copper, Cu 0.81mg | 0% |
| Iron, Fe 11mg | 102% |
| Magnesium, Mg 190mg | 45% |
| Phosphorus, P 420mg | 34% |
| Potassium, K 1750mg | 52% |
| Selenium, Se 60ug | 108% |
| Sodium, Na 240mg | 16% |
| Zinc, Zn 4.25mg | 39% |
| Water | |
| Water 270g | - |
| * 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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