Quick 15-Minute Tuna and White Bean Salad Recipe
Imagine having a delicious and healthy meal ready in just 15 minutes. A simple tuna and white bean salad recipe can make this happen. A quick and easy meal solution for lunch or dinner. This salad is packed with protein and fiber, making it very satisfying.
With canned tuna and white beans, you can whip up a tasty and nutritious meal fast. Enjoy a healthy tuna salad that fits your taste.
This tuna and white bean salad is not only quick but also customizable. You can add herbs and seasonings to make it your own. It's a great choice for a fast and healthy meal.
Its Mediterranean-inspired flavors and balanced nutrition make it a standout option. It's a fantastic way to enjoy a healthy tuna salad.
Essential Ingredients and Preparation Tips for Tuna and White Bean Salad
Making a protein-packed tuna salad begins with picking top-notch canned tuna. Look for it packed in olive oil for a deeper taste. You can use either cannellini or Great Northern white beans for the best texture in your homemade white bean salad.
- Red Onions: Finely sliced for a mild, sweet bite.
- Lemon Juice: Adds a fresh, tangy zest that enhances all flavors.
- Parsley: Fresh herbs contribute to the Mediterranean profile.
- Extra Virgin Olive Oil: Richens the salad with healthy fats.
To make a true Mediterranean tuna salad, add cherry tomatoes, sliced olives, or capers. These extras not only add flavor but also boost the salad's health benefits. Here are some tips to make your salad balanced and delicious:
- Drain the tuna and white beans well to avoid a soggy salad.
- Combine all ingredients with a light touch to avoid crushing the beans and tuna
- Finish with a sprinkle of salt and a touch of pepper.
| Recipe Rating | 4.36/5 based on 98 votes |
|---|---|
| Preparation Time | 5 minutes |
| Servings | 2 |
| Calories per Serving | 436 kcal |
Simple Step-by-Step Mixing Instructions
Start by making a zesty dressing. In a bowl, mix 1/4 cup of lemon juice and 1/4 cup of extra virgin olive oil. Add a generous pinch of Aleppo pepper and 2 finely minced garlic cloves. Whisk until it's smooth and well mixed.
Then, add the main ingredients to your tuna and bean salad. Put in 1 can of drained cannellini beans and 1 can of water-packed tuna. Also, add 3/4 cup of quartered cherry tomatoes, 1/2 a small sliced red onion, and 1/4 cup of chopped parsley.
Mix everything gently to keep the textures right. You can tweak the taste by adding more lemon juice or olive oil. Allow the salad to chill in the refrigerator for approximately 15 minutes before serving. This tuna salad recipe is a great, refreshing meal for any time.
| Nutritional Information | Per Serving |
|---|---|
| Calories | 187.2 kcal |
| Carbohydrates | 5.6 g |
| Protein | 8.2 g |
| Fat | 15.4 g |
| Saturated Fat | 2.2 g |
| Polyunsaturated Fat | 1.7 g |
| Monounsaturated Fat | 10.9 g |
| Cholesterol | 12.8 mg |
| Sodium | 233.2 mg |
| Potassium | 304.3 mg |
| Fiber | 1.5 g |
| Sugar | 1.9 g |
| Calcium | 51.5 mg |
| Iron | 2 mg |
Serving Suggestions and Health Benefits
Your quick white bean salad is perfect for many meals. Enjoy the freshness now or store it in the refrigerator for future enjoyment. It's great with greens or Italian bread, perfect for lunch or a starter.
This salad is a healthy mix of tuna and white beans. Each serving has about 120 calories, helping you stay balanced. Tuna's omega-3s are good for your heart, while beans give you energy.
For meal prep, keep the salad in a sealed container for up to four days. Add sun-dried tomatoes, roasted peppers, or artichoke hearts for more flavor. These changes make the salad fun to eat again and again.
Make your meal special by adding Italian cheeses or serving it with caponata and peperonata. Enjoy it on bread, with crackers, or as a sandwich filling. This salad is both tasty and nutritious, great for any meal.
FAQ
Can I use different types of beans for the tuna and white bean salad?
Yes, you can! White beans are classic, but try cannellini, navy, or chickpeas for a twist. Make sure the beans are clean and drained before mixing with tuna.
What can I substitute for olive oil in the dressing?
Avocado or grapeseed oil work well as substitutes. For a lighter taste, mix lemon juice with yogurt for a tangy dressing.
How can I make the healthy tuna salad more flavorful?
Add capers, olives, or sun-dried tomatoes for more taste. Fresh herbs like parsley or basil bring freshness. A bit of black pepper or smoked paprika can also enhance the flavor.
Is the easy white bean salad recipe suitable for meal prep?
Yes, it's perfect for meal prep. Keep it in the fridge for up to three days. The flavors get better over time, making it a great choice for quick meals.
What are the nutritional benefits of this protein-packed tuna salad?
It's packed with protein and fiber from the tuna and beans. It also has omega-3s, vitamins, and healthy fats. It's a nutritious and filling meal.
Can I add other vegetables to the Mediterranean tuna salad?
Absolutely! Add cucumbers, red onions, bell peppers, or cherry tomatoes. They boost flavor and nutrition.
How should I store leftovers of the homemade white bean salad?
Keep leftovers in an airtight container in the fridge for up to three days. Add fresh herbs or veggies just before serving for the best taste.
Can the delicious tuna salad recipe be served cold?
Yes, it's best served cold or at room temperature. Chilling it for an hour enhances the flavors, making it refreshing.
What are some optional add-ins for the refreshing tuna bean salad?
Add diced avocado, sliced radishes, or shredded carrots for extra flavor. Nuts like almonds or pine nuts add crunch. Feta or goat cheese add creaminess.
How long does the quick white bean salad last in the refrigerator?
It lasts up to three days in the fridge. Store it in an airtight container and stir well before serving to mix flavors.