Italian Bean and Tuna Salad

Gluten Free
Dairy Free
Health score
25%
Italian Bean and Tuna Salad
30 min.
4
253kcal

Suggestions


Looking for a refreshing and nutritious meal that’s both gluten-free and dairy-free? Look no further than this delightful Italian Bean and Tuna Salad! Perfect for lunch, dinner, or any time you crave a light yet satisfying dish, this salad is packed with vibrant flavors and wholesome ingredients.

Imagine the crispness of fresh celery and the aromatic touch of chives and parsley, all harmoniously blended with tender green beans and hearty cannellini or navy beans. The addition of flaked white tuna not only boosts the protein content but also adds a savory depth that makes this salad truly irresistible. Tossed in a zesty reduced-calorie Italian dressing, every bite is a burst of flavor that will leave you feeling energized and satisfied.

Ready in just 30 minutes, this salad is not only quick to prepare but also a feast for the eyes, especially when served on a bed of crisp lettuce. Whether you’re enjoying it as a main course or as a side dish, this Italian Bean and Tuna Salad is sure to impress your family and friends. So grab your ingredients and get ready to whip up a delicious meal that’s as healthy as it is tasty!

Ingredients

  • cup celery chopped
  • tablespoons chives fresh chopped
  • tablespoons parsley fresh chopped
  • cup green beans frozen with cold water rinsed cooked
  • 0.5 cup salad dressing fat-free italian reduced-calorie
  • leaves lettuce 
  • can cannellini beans rinsed drained (19)
  • 0.5 teaspoon oregano dried
  • 0.5 cup bell pepper red chopped
  • oz water-packed tuna white flaked drained canned

Equipment

  • bowl

Directions

  1. In medium bowl, mix all ingredients except lettuce. Refrigerate 10 minutes to blend flavors.
  2. Just before serving, place lettuce in serving bowl; spoon salad on lettuce.

Nutrition Facts

Calories253kcal
Protein26.74%
Fat24.91%
Carbs48.35%

Properties

Glycemic Index
63.75
Glycemic Load
6.52
Inflammation Score
-9
Nutrition Score
21.936956281247%

Flavonoids

Apigenin
5.03mg
Luteolin
0.44mg
Isorhamnetin
0.15mg
Kaempferol
0.44mg
Myricetin
0.33mg
Quercetin
1.03mg

Nutrients percent of daily need

Calories:253.13kcal
12.66%
Fat:7.12g
10.96%
Saturated Fat:1.09g
6.82%
Carbohydrates:31.1g
10.37%
Net Carbohydrates:24.04g
8.74%
Sugar:5.62g
6.24%
Cholesterol:15.31mg
5.1%
Sodium:414.35mg
18.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.2g
34.41%
Vitamin K:79.48µg
75.7%
Selenium:31.5µg
44.99%
Vitamin C:32.12mg
38.94%
Manganese:0.72mg
35.76%
Fiber:7.06g
28.23%
Folate:106.35µg
26.59%
Iron:4.74mg
26.34%
Vitamin B3:4.9mg
24.5%
Vitamin A:1201.8IU
24.04%
Potassium:784.47mg
22.41%
Magnesium:81.87mg
20.47%
Phosphorus:187.12mg
18.71%
Vitamin B12:1.09µg
18.21%
Vitamin B6:0.36mg
17.86%
Copper:0.32mg
16.01%
Vitamin E:2.19mg
14.63%
Calcium:122.35mg
12.24%
Zinc:1.72mg
11.46%
Vitamin B1:0.17mg
11.11%
Vitamin B2:0.14mg
8.27%
Vitamin B5:0.47mg
4.68%
Vitamin D:0.51µg
3.4%