Tuna and White Bean Salad

Gluten Free
Health score
39%
Tuna and White Bean Salad
30 min.
4
332kcal

Suggestions


If you’re looking for a refreshing and nutritious dish that’s perfect for any meal, look no further than this tasty Tuna and White Bean Salad! This gluten-free option is not only quick to prepare, taking just 30 minutes, but it also packs a punch with delightful flavors and a medley of textures. The combination of solid white tuna and hearty white beans provides a satisfying source of protein, making it a great choice for a light lunch or a side dish at dinner.

The crispness of tender asparagus and the juiciness of cherry tomatoes are beautifully complemented by the herbaceous notes of fresh parsley and the zesty kick of lemon juice. Drizzled with a homemade vinaigrette that brings together olive oil, white wine vinegar, and capers, this salad offers a delicious balance of savory and tangy flavors. Plus, the vibrant colors of the ingredients make it an eye-catching addition to your table!

Whether you’re hosting a gathering or simply enjoying a meal at home, this Tuna and White Bean Salad is sure to impress. With each bite, you’ll enjoy the satisfaction of knowing you’re treating your body to wholesome ingredients while indulging in a delightful culinary experience. Don’t miss out on this sustainable choice—use high-quality, albacore tuna for the best results. Let's get cooking and savor the deliciousness together!

Ingredients

  • 20  asparagus spears 
  • 0.3 teaspoon pepper black
  • tablespoon butter melted
  • cups torn butter lettuce ( 1 head)
  • 15 ounce beans white organic rinsed drained canned
  • tablespoon capers drained
  • cup cherry tomatoes quartered
  • tablespoon flat-leaf parsley fresh chopped
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra-virgin
  • 0.3 teaspoon salt 
  • 10 ounce solid tuna white packed in olive oil, drained and broken into chunks canned
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • whisk

Directions

  1. Snap off tough ends of asparagus spears. Steam asparagus, covered, for 3 minutes.
  2. Drain and rinse with cold water; drain.
  3. Combine capers and the next 7 ingredients (through pepper) in a small bowl, stirring well with a whisk.
  4. Place 1/4 cup juice mixture, cherry tomatoes, and beans in a small bowl; toss gently to combine.
  5. Place 1 cup lettuce on each of 4 plates, and top each serving with 5 asparagus spears. Spoon about 1/2 cup white bean mixture over each serving, and divide tuna evenly among servings.
  6. Drizzle each salad with about 1 tablespoon remaining juice mixture.
  7. Sustainable Choice: Buy solid white (albacore) tuna. Look on the label for sustainable pole-caught fish.

Nutrition Facts

Calories332kcal
Protein32.36%
Fat33.34%
Carbs34.3%

Properties

Glycemic Index
44.25
Glycemic Load
5.89
Inflammation Score
-9
Nutrition Score
29.04826066805%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
2.16mg
Luteolin
0.02mg
Isorhamnetin
4.56mg
Kaempferol
3.77mg
Myricetin
0.15mg
Quercetin
16.29mg

Nutrients percent of daily need

Calories:332.3kcal
16.62%
Fat:12.55g
19.3%
Saturated Fat:3.47g
21.69%
Carbohydrates:29.03g
9.68%
Net Carbohydrates:21.29g
7.74%
Sugar:3.42g
3.8%
Cholesterol:37.29mg
12.43%
Sodium:505.33mg
21.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.4g
54.79%
Vitamin K:111.88µg
106.56%
Selenium:50.67µg
72.38%
Vitamin A:2632.73IU
52.65%
Manganese:0.84mg
41.99%
Folate:157.07µg
39.27%
Iron:6.64mg
36.89%
Phosphorus:322.09mg
32.21%
Fiber:7.74g
30.98%
Potassium:1032.02mg
29.49%
Vitamin B3:5.43mg
27.13%
Magnesium:100.86mg
25.21%
Vitamin E:3.77mg
25.14%
Copper:0.47mg
23.71%
Vitamin C:19.18mg
23.25%
Vitamin B6:0.38mg
19.1%
Vitamin B1:0.27mg
17.82%
Zinc:2.14mg
14.29%
Vitamin B12:0.84µg
13.92%
Vitamin B2:0.23mg
13.46%
Calcium:132.96mg
13.3%
Vitamin D:1.42µg
9.45%
Vitamin B5:0.65mg
6.47%
Source:My Recipes