Healthy Tuna Salad Recipe with Cannellini Beans
Tuna is often used in healthy salads because it is satisfying and nutritious. Tuna is low in fat and gives you vitamin B6 and vitamin B12, as well as niacin, and vitamins A and E. There is also plenty of potassium, magnesium, iron, phosphorus, and selenium in tuna. The following salad also contains cannellini beans, which are white and delicious, black beans which are nutritious too, as well asred onion for crunch, and a flavorful lemon dressing which really complements the tuna flavor.
The addition of fresh herbs really brings it to life as well, giving it a great aromatic flavor, as well as a splash of vibrant color. Cover and refrigerate this healthy tuna salad recipe for up to two days, if you want to make it ahead. You can make it with chunk light tuna, which comes from the yellowfin or smaller skipjack, if you are concerned about your mercury intake, since this type of tuna has less mercury than white albacore tuna.
Women who are pregnant or trying to conceive, along with young children and nursing mothers, are advised to eat less than six ounces of albacore per week. For everyone else, double that amount is believed to be safe, according to the FDA.
- 6 oz can tuna packed in water, drained, and flaked
- 8 oz can cannellini beans, drained and rinsed
- 8 oz can black beans, drained and rinsed
- ¼ chopped red onion
- 3 tablespoons chopped fresh basil
- 3 tablespoons chopped fresh parsley
- ½ cup chopped, cooked snow peas, runner beans or string beans
- 3 tablespoons lemon juice
- 1 minced garlic clove
- 2 tablespoons extra-virgin olive oil
- ⅛ teaspoon salt
- Black pepper, to taste
- Whisk together the oil, lemon juice, garlic, salt and pepper.
- Toss ⅔ of this dressing with the beans, red onion, snow peas or runner/string beans, and divide this mixture between 4 chilled plates.
- Top with the tuna and drizzle the rest of the dressing over the tuna.
- Sprinkle with the herbs.
Serve this healthy tuna salad recipe with the beans underneath and the tuna on top, like it is in the photo, or toss everything together, including the tuna, beans, dressing, herbs and everything else if you prefer to mix it up a bit more. This delicious salad is rich in vitamins, minerals and protein, although low in fat, making it a very healthy tuna salad recipe to choose if you are watching your weight. This makes a great lunch or dinner and the lemon dressing is so easy to make yet has a lovely, fresh flavor, which you cannot achieve when using readymade dressings.
Picture, recipes and/or content upgraded: 01-28-16
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