This tuna and bean salad is packed with protein and fiber and is ready in no time. Tuna is packed with vitamins and nutrients and is low in saturated fats. Beans contain many antioxidants and many different vitamins and minerals. The combination of the two is a perfect choice for a healthy salad option. Lean proteins also make you feel full and unlike carbohydrates, they are much healthier for you. This recipe is a good source of two popular protein sources, tuna and beans.
This is how you make a Mediterranean tuna antipasto salad
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-filled chunks of light tuna, drained and flaked
- 1 large red pepper, finely chopped
- 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 of mixed salad vegetables
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 vegetables over 4 plates. Top each dish with the tuna salad.
For canned tuna skeptics
Whole Foods is known for its commitment to providing sustainable seafood, including canned tuna. In 2017 they joined the International Pole and Line Foundation (IPNLF)that promotes the most sustainable form of catching this fish. All canned tuna and other tuna products at Whole Foods meet these high standards and offer a wide selection.
Omega-3 fatty acids are often mentioned in the nutrition world, but their importance is not exaggerated. A lot of scientific studies have shown that they are crucial for cardiovascular health, can reduce inflammation and have also been linked to alleviating problems associated with issues like asthma and ADHD. Fish is an important source of omega-3 fatty acids, but canned tuna is often overlooked as a viable and convenient source. That absolutely shouldn’t be the case.
