Tuna and White Bean Salad

Gluten Free
Dairy Free
Very Healthy
Health score
76%
Tuna and White Bean Salad
30 min.
6
245kcal

Suggestions


If you're searching for a light yet satisfying dish, our Tuna and White Bean Salad is the perfect choice! This gluten-free and dairy-free recipe not only bursts with flavors but also packs a nutritious punch, making it an excellent option for a healthy side dish or even a main course. With a refreshing blend of ingredients and a zesty homemade dressing, it's a great way to elevate your meal without spending hours in the kitchen.

The star of this salad is the combination of tender tuna, creamy white beans, and crisp cucumber, all enhanced by the freshness of parsley and the vibrant zing of lemon juice. Each bite offers a delightful contrast of textures, from the hearty beans to the juicy tomatoes. This dish is a fantastic source of protein and healthy fats, catering to those who want to maintain a balanced diet while indulging in delicious flavors.

Ready in just 30 minutes and perfect for gatherings or meal prep, this Tuna and White Bean Salad serves six and is sure to impress family and friends alike. So why not give it a try? With its simplicity and wholesomeness, this salad will quickly become a staple in your healthy recipe repertoire!

Ingredients

  • 0.5 teaspoon pepper black
  • 12 oz tuna packed in oil (preferably olive oil), drained canned
  • 15 oz cannellini beans white drained and rinsed canned
  • lb cucumber seedless quartered (usually plastic-wrapped)
  • 1.5 cups parsley fresh loosely packed
  •  garlic clove 
  • tablespoons juice of lemon fresh
  • 0.3 cup olive oil extra virgin extra-virgin
  • 0.8 teaspoon salt 
  • lb tomatoes cut into 1-inch pieces (3 medium)

Equipment

  • bowl
  • knife
  • whisk

Directions

  1. Mince garlic and mash to a paste with a pinch of salt using a large heavy knife.
  2. Whisk together garlic paste, lemon juice, salt, and pepper in a small bowl, then add oil in a slow stream, whisking until combined well.
  3. Let stand at room temperature 10 minutes.
  4. Gently toss beans, cucumber, tomatoes, and parsley with half of dressing.
  5. Transfer to a platter or bowl and arrange tuna on top, breaking up any large pieces with a fork.
  6. Drizzle remaining dressing over tuna.

Nutrition Facts

Calories245kcal
Protein27.99%
Fat36.22%
Carbs35.79%

Properties

Glycemic Index
27.17
Glycemic Load
4.59
Inflammation Score
-9
Nutrition Score
24.045217348182%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.62mg
Apigenin
32.33mg
Luteolin
0.17mg
Kaempferol
0.39mg
Myricetin
2.33mg
Quercetin
0.55mg

Nutrients percent of daily need

Calories:244.55kcal
12.23%
Fat:10.12g
15.57%
Saturated Fat:1.5g
9.36%
Carbohydrates:22.49g
7.5%
Net Carbohydrates:17.24g
6.27%
Sugar:3.78g
4.2%
Cholesterol:20.41mg
6.8%
Sodium:432.46mg
18.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.6g
35.19%
Vitamin K:272.24µg
259.27%
Selenium:39.91µg
57.01%
Vitamin C:35.48mg
43.01%
Vitamin A:2006.44IU
40.13%
Vitamin B3:6.44mg
32.18%
Manganese:0.58mg
28.85%
Iron:4.5mg
24.97%
Vitamin B12:1.46µg
24.29%
Potassium:807.05mg
23.06%
Folate:89.31µg
22.33%
Fiber:5.26g
21.03%
Magnesium:75.7mg
18.92%
Phosphorus:188.79mg
18.88%
Vitamin B6:0.35mg
17.45%
Vitamin E:2.6mg
17.33%
Copper:0.29mg
14.74%
Zinc:1.62mg
10.8%
Calcium:104.66mg
10.47%
Vitamin B1:0.15mg
9.95%
Vitamin B2:0.13mg
7.57%
Vitamin B5:0.55mg
5.53%
Vitamin D:0.68µg
4.54%
Source:Epicurious