Tuna and White Bean Salad

The next time you have a hankering for tuna salad, give Hellman’s the day off and try my fresh and light Tuna and Cannellini Bean Salad.  I’m not sure about you but I can’t open a health, fitness or cooking magazine without reading about the health benefits of beans.

In case you haven’t gotten the memo, here is why you should give beans a try:

• High Iron Content: Cannellini beans have twice as much iron as beef.
• Fill Up for Fewer Calories: Each serving has only 100 calories and is loaded in fiber. This means they will fill you up and keep you full because they take longer to digest.
• Excellent Source of Folate: Folate is a water-soluble form of Vitamin B9 which is essential to numerous bodily functions. Folate is even more vital during infancy and pregnancy.
• Loaded in Protein: If you are trying to eat less meat, beans are a great source of protein.

The best part? You probably have all of these ingredients already in your kitchen.

Your fork is waiting.

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Tuna and White Bean Salad

Prep Time

15 mins

Total Time

15 mins

 

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An easy recipe of canned tuna and cannellini beans makes this tuna and white bean salad an easy and satisfying meal. The next time you have a hankering for tuna salad, give Hellman's the day off and give this a try!

Course: Entree

Cuisine: American

Keyword: white bean salad

Servings: 2

Calories: 230 kcal

Author: Liz DellaCroce

Ingredients

• 1 c cannellini beans drained and rinsed
• 5 oz tuna in water drained
• 1/4 c red onion minced
• 2 tbs fresh herbs (mint, basil, dill or parsley)
• 1 tsp lemon zest
• 1/4 c lemon juice
• 1 clove garlic grated
• 2 tsp olive oil
• Salt and pepper to taste

US Measurements - Convert to Metric

Instructions

1. Combine beans, tuna, onion and fresh herbs in a medium bowl.
2. Use a microplane to zest lemon and grate the garlic directly over the bean mixture.
3. Add lemon juice and olive oil and mix well.
4. Season with salt and pepper to taste.
5. Serve in lettuce cups, with crackers or in whole wheat bread.

Recipe Notes

Excellent source of Vitamin C, good source of Iron.

Nutrition Facts

Tuna and White Bean Salad

Amount Per Serving

Calories 230 Calories from Fat 52

% Daily Value*

Total Fat 5.8g 9%

Saturated Fat 0.6g 3%

Cholesterol 32mg 11%

Sodium 588mg 25%

Total Carbohydrates 25g 8%

Dietary Fiber 6.8g 27%

Protein 22g 44%

* Percent Daily Values are based on a 2000 calorie diet.