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Zesty Tuna & Bean Salad

Zesty Tuna & Bean Salad: A Bright, Healthy Twist!

Zesty Tuna & Bean Salad is a refreshing, mayo-free delight packed with protein and vibrant flavors.
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Prep Time 15 minutes
Chill Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Seafood
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cans Tuna (canned, preferably packed in olive oil) For lighter option, use tuna in water and add extra olive oil.
  • 1 can Cannellini Beans (canned, rinsed) Any white bean can be substituted.
  • 1/2 cup Red Onion (chopped) Can swap with shallots for milder taste.
  • 1/4 cup Fresh Parsley (chopped) Cilantro or green onions can be used as alternatives.
  • 3 tablespoons Fresh Lemon Juice Lime juice can also be a zesty variation.
  • 3 tablespoons Olive Oil Consider using avocado oil for unique flavor.
  • 1 teaspoon Dijon Mustard Yellow mustard is a suitable substitute.
  • 1 teaspoon Dried Oregano Italian seasoning can replace it.
  • to taste Salt and Black Pepper Essential seasonings.
For Serving
  • 4 cups Mixed Greens or Crusty Bread Perfect accompaniments.

Equipment

  • Mixing Bowl
  • spatula
  • Whisk
  • Small bowl

Method
 

Step‑by‑Step Instructions
  1. Begin by opening the canned tuna and drain any excess liquid. Flake the tuna in a large bowl.
  2. Add the rinsed cannellini beans, chopped red onion, and fresh parsley. Fold gently to combine.
  3. In a separate bowl, whisk together fresh lemon juice, olive oil, Dijon mustard, and dried oregano until emulsified.
  4. Pour the vinaigrette over the tuna and bean mixture. Toss gently until evenly coated.
  5. Season with salt and black pepper to taste. Chill for about 15 minutes before serving.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 20gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 50mgSodium: 600mgPotassium: 800mgFiber: 8gSugar: 2gVitamin A: 10IUVitamin C: 25mgCalcium: 6mgIron: 10mg

Notes

Choose quality tuna for richer flavor, and let the salad chill to enhance its taste. Store in an airtight container for up to 3 days.

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