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Tuna White Bean Salad

Tuna White Bean Salad: A Refreshing Mediterranean Delight

This Tuna White Bean Salad is a healthy, no-mayo Mediterranean dish featuring tender cannellini beans and zesty lemon.
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Prep Time 10 minutes
Chilling Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 can Albacore Tuna Any canned tuna can work just as well.
  • 1 can Cannellini Beans Great northern beans are a perfect substitute.
  • 1 cup Roasted Red Pepper Fresh bell peppers can be used if you skip roasting.
  • 1/4 cup Red Onion Shallots or green onions are milder alternatives.
  • 2 tablespoons Capers Omitting them changes the overall taste.
  • 2 cups Baby Arugula Any leafy greens can stand in for arugula effortlessly.
  • 1/4 cup Fresh Basil (or Flat Leaf Parsley) Dried herbs can be substituted, but adjust to taste.
  • 1 medium Lemon (Zest and Juice) Lime can be used as a flavorful alternative.
  • 2 tablespoons Extra Virgin Olive Oil Consider avocado oil for a different flavor profile.
  • to taste Kosher Salt Use salt-free alternatives for lower sodium.
  • to taste Black Pepper Adjust according to taste.

Equipment

  • mixing bowl
  • spatula
  • Fork
  • large spoon

Method
 

Step‑by‑Step Instructions
  1. In a large mixing bowl, open your canned albacore tuna and drain any excess liquid. Using a fork, gently flake the tuna until it's in bite-sized pieces.
  2. Add the rinsed and drained cannellini beans, diced roasted red pepper, diced red onion, and drained capers. Gently fold these ingredients to mix without breaking the beans.
  3. Toss in the chopped arugula along with the fresh basil or flat-leaf parsley. Fold everything together until evenly distributed.
  4. Pour in the lemon zest and juice, and drizzle with extra virgin olive oil. Season with kosher salt and black pepper to taste, and toss again to coat the ingredients.
  5. Let the Tuna White Bean Salad rest for about 10-15 minutes before serving. This allows the flavors to meld.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 20gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 40mgSodium: 500mgPotassium: 600mgFiber: 6gSugar: 1gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

This salad can be served on a bed of leafy greens or atop roasted vegetables for a vibrant presentation.

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