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Tuna and White Bean Salad

Tuna and White Bean Salad: A Zesty Twist on Healthy Eating

Enjoy a flavorful Tuna and White Bean Salad that's healthy and satisfying, perfect for a quick meal.
Prep Time 10 minutes
Chill Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 290

Ingredients
  

For the Salad
  • 1 can Tuna (packed in olive oil) Open and drain well
  • 1 cup Cannellini Beans Rinsed well
  • 0.5 cup Red Onion Finely chopped
  • 0.25 cup Fresh Parsley Chopped
For the Vinaigrette
  • 1 juices Lemon Juice Fresh is best
  • 3 tablespoons Olive Oil Use good quality
  • 1 teaspoon Dijon Mustard Optional
  • 1 teaspoon Dried Oregano Can substitute with fresh herbs
  • to taste Salt
  • to taste Black Pepper

Equipment

  • Mixing Bowl
  • whisk
  • Spatula

Method
 

Step-by-Step Instructions
  1. In a large mixing bowl, open and drain one can of tuna packed in olive oil. Using a fork, gently flake the tuna into bite-sized pieces.
  2. Add one cup of rinsed cannellini beans, half a finely chopped red onion, and a handful of freshly chopped parsley to the bowl with the tuna. Toss together gently.
  3. In a separate smaller bowl, whisk together the juice of one lemon, olive oil, Dijon mustard, and dried oregano until well blended.
  4. Pour the vinaigrette over the tuna and bean mixture, gently toss to coat without mashing the beans.
  5. Season your salad with salt and freshly ground black pepper to taste. Serve immediately or let it chill for 30 minutes.

Nutrition

Serving: 1servingCalories: 290kcalCarbohydrates: 20gProtein: 23gFat: 15gSaturated Fat: 2gMonounsaturated Fat: 11gCholesterol: 40mgSodium: 400mgPotassium: 600mgFiber: 6gSugar: 1gVitamin A: 200IUVitamin C: 15mgCalcium: 60mgIron: 3mg

Notes

Letting your salad chill in the refrigerator will meld flavors beautifully. Serve over mixed greens or with crusty bread for a heartier meal.

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