- 4
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-packed chunk light tuna, drained and flaked (see Note)
- 1 large red bell pepper, finely diced
- 1/2 cup finely chopped red onion
- 1/2 cup chopped fresh parsley, divided
- 4 teaspoons capers, rinsed
- 1 1/2 teaspoons finely chopped fresh rosemary
- 1/2 cup lemon juice, divided
- 4 tablespoons extra-virgin olive oil, divided
- Freshly ground pepper, to taste
- 1/4 teaspoon salt
- 8 cups mixed salad greens
- MORE HEALTHY RECIPE IDEAS
- Healthy Tuna Salad Recipes & Healthy Salmon Salad Recipes
- Easy Tuna Recipes
- Make-Ahead Lunch Salads
- Grilled Fish Recipes & Grilled Seafood Recipes
- No Cook Healthy Lunch Recipes
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Preparation
Step 1
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 greens among 4 plates. Top each with the tuna salad.
Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.
NUTRITION PROFILE
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |
TIPS & NOTES
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
NUTRITION
Per serving: 326 calories; 17 g fat ( 2 g sat , 11 g mono ); 17 mg cholesterol; 28 g carbohydrates; 22 g protein; 10 g fiber; 652 mg sodium; 681 mg potassium.
Nutrition Bonus: Vitamin C (160% daily value), Vitamin A (100% dv), Folate (42% dv), Potassium & Iron (20% dv).