Tuna and White Bean Salad
Looking for a meal that’s packed with flavor, nutrients, and can be put together in no time? Tuna and White Bean Salad is the answer to your query! It’s a delightful and healthy dish, brimming with protein, fiber, and taste. Perfect for a lunch with friends or a dinner that impresses, this salad will become your go-to recipe. Now, let’s dive into what you’ll need to whip up this tantalizing treat!
Ingredients for Tuna and White Bean Salad
Tuna:
- 1 can (6 ounces / 170 grams) of tuna in water, drained
White Beans:
- 1 can (15 ounces / 425 grams) of white beans, rinsed and drained
Vegetables:
- 1 small red onion, finely chopped
- 2 celery stalks, diced
- 2 tablespoons (30 grams) of chopped fresh parsley
- 1 large tomato, chopped
Dressing:
- 3 tablespoons (45 milliliters) of olive oil
- 2 tablespoons (30 milliliters) of lemon juice
- Salt and pepper to taste
Total preparation and cooking time: 20 minutes
Serves 2
Nutritional Facts Per Serving
- Calories: 450
- Protein: 32g
- Carbohydrates: 40g
- Fiber: 10g
- Fat: 18g
- Sodium: 800mg
Instructions
- Prepare the Ingredients:
- Open and drain the tuna.
- Rinse and drain the white beans.
- Chop the red onion, celery stalks, parsley, and tomato.
- 5 minutes
- Mix the Salad:
- In a large bowl, combine the tuna, white beans, onion, celery, parsley, and tomato.
- Whip Up the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper until well combined.
- Pour over the tuna and white bean mixture.
- Toss the salad to ensure everything is evenly coated.
- Chill or Serve Immediately:
- Cover and refrigerate if serving later, or plate immediately.
Tips
- Choose Quality Tuna: Opt for tuna in water for a lighter taste.
- Personalize Your Salad: Feel free to add or subtract ingredients according to your taste preferences.
Serving Suggestions
- Accompaniments: Tuna and White Bean Salad can be served with whole grain bread or a side of mixed greens.
- Presentation: Garnish with extra parsley or a lemon wedge for a fresh appearance.
With the Tuna and White Bean Salad, you’re investing in your health and pampering your taste buds at the same time. AH7 is thrilled to present this dish as a fulfilling meal that harmonizes well with your fitness goals. The simplicity of the recipe combined with the zestful flavors will surely turn it into a regular in your meal planning. Try it out today, and don’t forget to tell us how you enjoyed this remarkable Tuna and White Bean Salad!
TUNA AND WHITE BEAN SALAD
Looking for a meal that’s packed with flavor, nutrients, and can be put together in no time? Tuna and White Bean Salad is the answer to your query! It’s a delightful and healthy dish, brimming with protein, fiber, and taste. Perfect for a lunch with friends or a dinner that impresses, this salad will become your go-to recipe. Now, let’s dive into what you’ll need to whip up this tantalizing treat!
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Nutritions
Nutrition Facts
TUNA AND WHITE BEAN SALAD
Amount per Serving
Calories
450
% Daily Value*
Fat
18
g
28
%
Sodium
800
mg
35
%
Carbohydrates
40
g
13
%
Fiber
10
g
42
%
Protein
32
g
64
%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
TUNA:
- 1 can 6 ounces / 170 grams of tuna in water, drained
WHITE BEANS:
- 1 can 15 ounces / 425 grams of white beans, rinsed and drained
VEGETABLES:
- 1 small red onion finely chopped
- 2 celery stalks diced
- 2 tablespoons 30 grams of chopped fresh parsley
- 1 large tomato chopped
DRESSING:
- 3 tablespoons 45 milliliters of olive oil
- 2 tablespoons 30 milliliters of lemon juice
- Salt and pepper to taste
Instructions
Prepare the Ingredients:
- Open and drain the tuna.
- Rinse and drain the white beans.
- Chop the red onion, celery stalks, parsley, and tomato.
Mix the Salad:
- In a large bowl, combine the tuna, white beans, onion, celery, parsley, and tomato.
Whip Up the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper until well combined.
- Pour over the tuna and white bean mixture.
- Toss the salad to ensure everything is evenly coated.
Chill or Serve Immediately:
- Cover and refrigerate if serving later, or plate immediately.
Notes
Tips
- Choose Quality Tuna: Opt for tuna in water for a lighter taste.
- Personalize Your Salad: Feel free to add or subtract ingredients according to your taste preferences.
Serving Suggestions
- Accompaniments: Tuna and White Bean Salad can be served with whole grain bread or a side of mixed greens.
- Presentation: Garnish with extra parsley or a lemon wedge for a fresh appearance.
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