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Tuna and White Bean Salad

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!

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.

Why should you try beans?

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

Tuna and White Bean Salad

Yay or Nay?
An easy recipe of canned tuna and cannellini beans. The next time you have a hankering for tuna salad, give Hellman's the day off and give this a try!
PREP: 15 mins
TOTAL: 15 mins
Servings: 2

Ingredients
 

  • 1 c cannellini beans (drained and rinsed)
  • 5 oz tuna in water (drained)
  • ¼ c red onion (minced)
  • 2 tbs fresh herbs ((mint, basil, dill or parsley))
  • 1 tsp lemon zest
  • ¼ c lemon juice
  • 1 clove garlic (grated)
  • 2 tsp extra virgin olive oil
  • Salt and pepper to taste

Instructions
 

  • 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.

Notes

Excellent source of Vitamin C, good source of Iron.

Nutrition

Calories: 230kcalCarbohydrates: 25gProtein: 22gFat: 5.8gSaturated Fat: 0.6gCholesterol: 32mgSodium: 588mgFiber: 6.8g
SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!
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Liz DellaCroce

Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families.

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