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Tuna and White Bean Salad

Tuna and White Bean Salad: A Fresh Take on Healthy Eating

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Enjoy a delicious and healthy Tuna and White Bean Salad packed with protein and fiber.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cans Tuna (packed in olive oil) Rich flavor and protein
  • 1 can Cannellini Beans Well-rinsed for best quality
  • 1/4 cup Red Onion (chopped) Substitute with shallots if preferred
  • 1/4 cup Fresh Parsley (chopped) Basil can be an alternative
For the Dressing
  • 2 tablespoons Fresh Lemon Juice Brings acidity and brightness
  • 1/4 cup Olive Oil High-quality extra virgin recommended
  • 1 teaspoon Dijon Mustard Helps emulsify the vinaigrette
  • 1 teaspoon Dried Oregano Thyme or Italian seasoning can be substitutes
  • to taste Salt Adjust according to personal preference
  • to taste Black Pepper Adjust according to personal preference

Equipment

  • Mixing Bowl
  • whisk
  • fork
  • cutting board
  • knife

Method
 

Step-by-Step Instructions
  1. Open and drain the tuna cans, flaking the tuna into a large mixing bowl.
  2. Add the well-rinsed cannellini beans, chopped red onion, and fresh parsley to the bowl.
  3. In a separate bowl, whisk together the lemon juice, olive oil, Dijon mustard, and oregano to make the dressing.
  4. Pour the dressing over the tuna and bean mixture and gently toss together.
  5. Taste the salad and adjust seasoning with salt and black pepper as necessary.
  6. Enjoy your salad immediately or refrigerate for a short time to let the flavors meld.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 30gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 45mgSodium: 400mgPotassium: 600mgFiber: 10gSugar: 2gVitamin A: 200IUVitamin C: 15mgCalcium: 70mgIron: 3mg

Notes

Store in an airtight container for up to 3 days; flavors enhance over time. Freeze for up to 1 month, but texture may change upon thawing.

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