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