Tuna and Bean Salad

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I’m a big fan of tuna salad, but when I want something different and lighter, Tuna and Bean Salad is a great option. This is a modified version of one found on nytimes.com. It uses tuna and white beans to deliver a healthy protein boost. And, the dressing enhances a light lemon flavor without adding tons of calories.

The result is a salad that’s less than 150 calories, for one serving. And that’s perfect for lunch. Especially if eaten with some salad greens.

Feeling hungry? Just have it all! The whole bowl is still under 300 calories and if you are counting calories you know this leaves plenty of room for dessert other side dishes.

I decided to try mine with cucumber and tomato slices which was especially yummy!

It’s a great light lunch on a hot summer day that leaves you satisfied; no reaching for a snack in an hour because you didn’t have enough protein.

I will also share a guilty pleasure: I occasionally use bottled salad dressing – GASP!, it’s true! So, if you have a favorite salad dressing, go ahead and use that on the tuna-bean mixture. #nojudging!

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Print Recipe
5 from 3 votes

Tuna and Bean Salad

Light and satisfying!
Prep Time15 mins
Total Time15 mins
Course: Salad, Side Dish
Cuisine: American
Keyword: Seafood
Servings: 2
Calories: 136kcal

Ingredients

  • ¼ medium red onion peeled and thinly sliced
  • 1 Tb red wine vinegar
  • 1 can (5-6 oz) water-packed tuna drained
  • 1 can cannellini beans rinsed and drained
  • 2 TB chopped fresh parsley
  • salt and pepper to taste
  • 1 TB light mayonnaise
  • ½ tsp Dijon mustard
  • 1 TB lemon juice
  • ½ tsp Italian seasoning

Instructions

  • Place the onion in a bowl and add a tablespoon of red wine vinegar. Add enough water to just cover the onion. Let sit for 5 minutes, then drain and rinse with cold water. Dry on paper towels.
  • In a medium bowl combine tuna, beans, onions and parsley.
  • In a small bowl or measuring cup, whisk together the mayo, mustard, lemon juice and Italian seasoning. Add salt and pepper to taste.
  • Toss dressing with the tuna and beans. Serve with salad greens or cucumber and tomato slices as preferred.

Nutrition

Calories: 136kcal | Carbohydrates: 3g | Protein: 20g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 37mg | Sodium: 389mg | Potassium: 222mg | Fiber: 1g | Sugar: 1g | Vitamin C: 4mg | Calcium: 19mg | Iron: 1mg

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