Name: Mediterranean Tuna Antipasto Salad
Cook time: 25 min
Total time: 25 min
Ingredients: 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed; 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note); 1 large red bell pepper, finely diced; 0.5 cup finely chopped red onion; 0.5 cup chopped fresh parsley, divided; 4 teaspoons capers, rinsed; 1.5 teaspoons finely chopped fresh rosemary; 0.5 cup lemon juice, divided; 4 tablespoons extra-virgin olive oil, divided; Freshly ground pepper, to taste; 0.25 teaspoon salt; 8 cups mixed salad greens

Mediterranean Tuna Antipasto Salad

4.5

(28)

25 Reviews

Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.

EatingWell Test Kitchen

Updated on August 16, 2019

Mediterranean Tuna Antipasto Salad for Two

Cook Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Gluten-Free Healthy Aging Healthy Immunity Healthy Pregnancy Heart Healthy High Blood Pressure High Fiber High-Protein Low Added Sugars Low Sodium Low-Calorie

Jump to Nutrition Facts

Ingredients

1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
1 large red bell pepper, finely diced
½ cup finely chopped red onion
½ cup chopped fresh parsley, divided
4 teaspoons capers, rinsed
1 ½ teaspoons finely chopped fresh rosemary
½ cup lemon juice, divided
4 tablespoons extra-virgin olive oil, divided
Freshly ground pepper, to taste
¼ teaspoon salt
8 cups mixed salad greens

Directions

Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.

Tips

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition Facts (per serving)

306	Calories
16g	Fat
29g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 306
% Daily Value *
Total Carbohydrate 29g	10%
Dietary Fiber 8g	27%
Total Sugars 4g
Protein 15g	30%
Total Fat 16g	20%
Saturated Fat 2g	11%
Cholesterol 15mg	5%
Vitamin A 4961IU	99%
Vitamin C 97mg	107%
Folate 223mcg	56%
Sodium 467mg	20%
Calcium 115mg	9%
Iron 4mg	22%
Magnesium 73mg	17%
Potassium 752mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.