Eating well doesn’t necessarily mean spending hours in the kitchen whipping up fancy sauces using the latest kitchen gadgets… Sometimes it’s good to get back to the basics and enjoy simple flavors and no-fuss preparation.
This refreshing salad is traditional in Italy and can be prepared from ingredients you should always keep in your pantry: canned tuna and canned beans! Of course, you can go all fancy if you want and sear a fresh tuna steak and boil your beans, but I’ll stick to the pantry version myself…
This is a quick an easy lunch that is packed with nutrition and will make your heart happy and healthy! Oh, and your wallet too!
Cannellini bean and tuna salad
This delicious fresh salad, traditional in Italy, is ready in minutes. It is filling and has everything the doctor ordered: fish, beans, tomatoes, olive oil… High in protein, fiber, iron, vitamins C & A, calcium and potassium… And no prescription required!
Prep Time10 mins
Cook Time0 mins
Total Time10 mins
Servings: 2
Ingredients
- 1 can Cannellini beans (white kidney beans) – 15.5 oz can
- 1 can Albacore white tuna 5 oz can
- 1 cup cherry tomatoes, halved
- 2 tbsp freshly squeezed lemon juice
- 2 tbsp extra virgin olive oil
- 1 ea large shallot (about 1/4 cup sliced)
- 1/4 cup fresh parsley leaves
- salt and pepper
Instructions
- Place tuna, beans, cherry tomatoes, shallots and parsley in a large bowl.
- In a small bowl whisk lemon juice together with salt and pepper until salt is dissolved.
- Whisk in the olive oil.
- Pour the dressing over salad and mix thoroughly.
Video
Notes
This makes 2 large servings or 4 small.
It will keep in the refrigerator for a couple of days.
Nutrition
Calories: 485kcal | Carbohydrates: 51g | Protein: 34g | Fat: 17g | Saturated Fat: 3g | Cholesterol: 30mg | Sodium: 291mg | Potassium: 1369mg | Fiber: 11g | Sugar: 3g | Vitamin A: 995IU | Vitamin C: 32.8mg | Calcium: 189mg | Iron: 8.2mg
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