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Tuna and White Bean Salad

Tuna and White Bean Salad: Quick, Zesty, and Protein-Packed

This Tuna and White Bean Salad is a quick, nutritious dish filled with protein and zesty flavors, making it perfect for meal prep or a satisfying lunch.
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Prep Time 10 minutes
Chill Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 can Tuna (packed in olive oil) Choose high-quality tuna for the best taste.
  • 1 can Cannellini Beans (rinsed) Well-rinsed beans result in a better salad consistency.
  • 1/2 medium Red Onion (chopped) Shallots make a milder substitute if desired.
  • 1/4 cup Fresh Parsley (chopped) Feel free to swap for basil or cilantro.
For the Lemon Vinaigrette
  • 2 tablespoons Fresh Lemon Juice Fresh juice is preferred for superior flavor.
  • 1/4 cup Olive Oil (good quality) Opt for extra virgin for enhanced taste.
  • 1 teaspoon Dijon Mustard Yellow mustard works in a pinch.
  • 1 teaspoon Dried Oregano Italian seasoning can substitute if needed.
  • to taste Salt Adjust to your personal taste.
  • to taste Black Pepper Adjust to your personal taste.

Equipment

  • Mixing Bowl
  • small bowl
  • Whisk
  • Spatula

Method
 

Directions
  1. Flake the tuna by opening the can, draining it, and using a fork to break it into a large mixing bowl.
  2. Add rinsed cannellini beans, chopped red onion, and fresh parsley to the mixing bowl, and gently stir to combine.
  3. In a separate bowl, whisk together fresh lemon juice, olive oil, Dijon mustard, and dried oregano until smooth.
  4. Pour the vinaigrette over the salad mixture and gently toss to coat.
  5. Season with salt and pepper to taste, then serve immediately or chill for about 30 minutes.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 25gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 50mgSodium: 400mgPotassium: 500mgFiber: 7gSugar: 2gVitamin A: 15IUVitamin C: 30mgCalcium: 10mgIron: 15mg

Notes

This salad is also great with added vegetables like diced celery or bell peppers for extra crunch.

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