Rating: 4.72 stars
28 Ratings
  • 5 star values: 14
  • 4 star values: 14
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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
Source: EatingWell Magazine, July/August 2009

Gallery

Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

    Advertisement

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

306 calories; protein 14.8g; carbohydrates 28.5g; dietary fiber 7.5g; sugars 4.1g; fat 15.9g; saturated fat 2.2g; cholesterol 14.8mg; vitamin a iu 4960.9IU; vitamin c 96.5mg; folate 223.4mcg; calcium 114.8mg; iron 4mg; magnesium 72.8mg; potassium 751.9mg; sodium 467.2mg; thiamin 0.2mg.
Advertisement