Mediterranean Diet Tuscan Tuna & White Bean Salad Recipe Is High In Protein & Fiber (15 Minutes) by Jan Mostrom
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An array of simple summer salads are so great to have in your recipe rotation when things are busy or it is just too hot to cook. This summer Tuscan tuna salad recipe is prepped and ready to go in just 15 minutes. And if you don’t have to feed too many, you might have a bit leftover for lunch later in the week!
Here is your gluten-free shopping list for this high-fiber and high-protein tuna and white bean salad recipe: canned tuna (water or oil packed), a can of white beans, olives, a jar of roasted red peppers, red onion, cucumber, capers, fresh parsley, a lemon for juicing, olive oil and optional feta or Parmesan cheese. (Check out the heath benefits of fiber and the health benefits of protein.)
White beans and tuna are a great lean protein and are full of healthy fiber, and that's just the start of the health benefits of tuna and the health benefits of beans. The capers, onions, feta and olives are a wonderful punch of flavor that fills you up without weighing you down. Plus, check out the health benefits of feta (it may be the world's healthiest cheese), the health benefits of olives, the health benefits of onions and the health benefits of capers.
Serve the healthy seafood salad for lunch or as a light, no-cook dinner. The salad packs well for meal-prepping, too.
Cuisine: Mediterranean / Italian
Prep Time 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 6
Ingredients
Salad
- 10 ounces (2 cans) tuna, drained (I prefer tuna packed in water)
- 15 ounces (1 can) white beans
- 10 - 15 olives, sliced or chopped
- 1 cup roasted red peppers from a jar (drained and chopped)
- 1/2 cup red onion, finely chopped
- 1/2 an English cucumber, peeled and diced small
- 2 tablespoons capers, drained
- 5 tablespoons fresh parsley, basil, dill or a combination, roughly chopped
- 4 - 8 ounces crumbled feta or grated Parmesan (optional)
Dressing
- 2 tablespoons extra virgin olive oil
- 1/2 - 1 lemon, juiced (to taste)
Here's how to make it:
- Put all the salad ingredients into a bowl. (You can use water- or oil-packed tuna.)
- Drizzle with the olive oil and lemon juice. Season with salt and black pepper, to taste. Toss to combine. (Taste and add more olive oil, lemon juice, salt and black pepper, if needed.) Serve the salad immediately or store in the fridge until ready to serve.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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