Tuna and White Bean Salad: A Zesty, Healthy Delight

Tuna and White Bean Salad is a quick, nutritious dish that combines protein-rich tuna and beans with a zesty lemon vinaigrette.

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Prep Time 10

Chilling Time 30

Total Time 40

Servings: 4 servings

Course: Appetizers

Cuisine: Mediterranean

Calories: 300

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Salad

2 cans Canned Tuna (in olive oil) Drained and flaked
1 can Cannellini Beans Rinsed and drained
1 small Red Onion Finely chopped
1/4 cup Fresh Parsley Chopped

For the Vinaigrette

3 tablespoons Lemon Juice Freshly squeezed
1/4 cup Olive Oil High-quality extra virgin
1 teaspoon Dijon Mustard Optional
1 teaspoon Dried Oregano Can substitute with Italian seasoning
to taste Salt
to taste Black Pepper

Equipment

Mixing Bowl
Colander
Whisk

Method

Step-by-Step Instructions

Drain the canned tuna, flake it with a fork, and transfer to a large mixing bowl.
Rinse cannellini beans in a colander, shake off excess water, and add them to the bowl.
Finely chop the red onion and fresh parsley, and stir these into the bowl.
In a small bowl, combine lemon juice, olive oil, Dijon mustard, and dried oregano. Whisk until emulsified.
Pour the vinaigrette over the salad and gently toss to combine, being careful not to mash the beans.
Season with salt and freshly cracked black pepper to taste.
Serve immediately or chill in the refrigerator for about 30 minutes.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 20gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 50mgSodium: 400mgPotassium: 600mgFiber: 8gSugar: 1gVitamin A: 10IUVitamin C: 15mgCalcium: 8mgIron: 15mg

Notes

For best results, use high-quality ingredients like olive oil and fresh lemon juice. This salad can last in the fridge for up to 3 days.

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