White Bean and Tuna Salad

Gluten Free
Dairy Free
Very Healthy
Popular
Health score
100%
White Bean and Tuna Salad
15 min.
4
489kcal

Suggestions


If you're looking for a dish that's not only delicious but also incredibly healthy, look no further than this White Bean and Tuna Salad! Bursting with flavors and textures, this recipe is a fantastic option for lunch, dinner, or even as a light main course. Just imagine the delightful combination of tender cannellini beans, flaky tuna, and the refreshing zest of lemon mingling together in a beautiful bowl.

This salad is not just gluten-free and dairy-free; it is packed with nutrients that will keep you feeling satisfied and energized. The protein from tuna and beans ensures that you're getting a hearty meal, while the fresh herbs and a kick of Tabasco sauce add some spirited flair. Plus, it's a breeze to whip up in just 15 minutes—perfect for busy weeknights or casual lunches with friends.

The versatility of this salad is another highlight. It can be customized to your liking by adjusting the herbs or the level of heat, making it a perfect base for your own culinary creativity. Best of all, this White Bean and Tuna Salad is a crowd-pleaser that lasts several days in the fridge, making it an efficient meal prep option. Enjoy it chilled, mingled with vibrant flavors that sing of health and happiness in every bite!

Ingredients

  • cup onions red chopped
  •  juice of lemon (can sub a tablespoon of cider vinegar)
  •  five to six ounce cans of tuna packed in olive oil canned
  • 30 ounce cannellini beans white rinsed drained canned
  • 0.5 cup parsley loosely packed chopped ()
  • tablespoon a few es of tabasco sauce red minced
  • 0.5 teaspoon pepper black freshly ground
  • servings salt and more extra virgin olive oil to taste

Equipment

  • bowl

Directions

  1. some of the lemon juice over the chopped onions while you prepare the other ingredients. This will take some of the oniony edge off the onions.
  2. Combine ingredients in a bowl:
  3. Drain the oil from the tuna and put the tuna into a large bowl.
  4. Add the beans to the tuna and gently stir to combine.
  5. Add the onions, herbs, black pepper, lemon zest and lemon juice and mix to combine.
  6. Add Tabasco or chili to taste.
  7. If the salad needs more acid, add a little more lemon juice. If the salad seems a little dry, add a little bit of extra virgin olive oil.
  8. Add salt to taste.
  9. Chill before serving. This salad will last several days in the fridge, tightly covered.

Nutrition Facts

Calories489kcal
Protein28.12%
Fat29.93%
Carbs41.95%

Properties

Glycemic Index
22.75
Glycemic Load
0.93
Inflammation Score
-10
Nutrition Score
39.850435132566%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
16.18mg
Luteolin
0.11mg
Isorhamnetin
2mg
Kaempferol
0.37mg
Myricetin
1.13mg
Quercetin
8.17mg

Nutrients percent of daily need

Calories:489.05kcal
24.45%
Fat:16.74g
25.75%
Saturated Fat:2.6g
16.26%
Carbohydrates:52.78g
17.59%
Net Carbohydrates:34.8g
12.65%
Sugar:2.38g
2.65%
Cholesterol:30.6mg
10.2%
Sodium:295.01mg
12.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.38g
70.77%
Vitamin K:138.51µg
131.91%
Selenium:67.8µg
96.86%
Fiber:17.98g
71.94%
Manganese:1.32mg
65.8%
Folate:242.5µg
60.62%
Vitamin B3:10.73mg
53.65%
Phosphorus:502.22mg
50.22%
Vitamin A:2463.99IU
49.28%
Iron:7.64mg
42.47%
Vitamin B12:2.18µg
36.41%
Magnesium:143.43mg
35.86%
Vitamin B6:0.71mg
35.27%
Potassium:1209.09mg
34.55%
Copper:0.66mg
32.86%
Vitamin E:4.66mg
31.09%
Vitamin B1:0.4mg
26.89%
Vitamin C:18.64mg
22.6%
Calcium:200.93mg
20.09%
Zinc:2.85mg
18.97%
Vitamin B2:0.27mg
15.96%
Vitamin B5:0.84mg
8.37%
Vitamin D:1.02µg
6.8%