Tuna and White Bean Protein Salad
This tuna and white bean salad is loaded with good-for-you ingredients. A simple lemon or olive oil dressing is all you need to make the salad. The tuna and white bean salad can be made ahead of time and refrigerated for up to five days. If you'd like to serve it as a lunch or dinner, simply double or triple the ingredients and serve it immediately. This dish is also great for a light snack.
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Servings: 4 servings
Calories: 232kcal
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Equipment
Ingredients
Dressing
- 2 teaspoons English mustard
- 1 tablespoon balsamic vinegar
- 3 tablespoons olive oil 1 tsp. Italian seasoning
Base Ingredients
- 1 cup cherry tomatoes halved
- Kosher salt and freshly ground black pepper
- 1 cup cannellini white beans canned
- 1/4 cup sliced pitted kalamata olives
- 6- ounce can light tuna packed in olive oil, drained
- 1 shallot thinly sliced
- 1/4 cup kalamata olives sliced pitted
Instructions
- To make the dressing, combine all of the dressing ingredients except the oil in a food processor or by hand if there are no solid chunks.
- Slowly add the oil in small streams while mixing/whisking until it has a creamy consistency.
- Divide the ingredients evenly among the mason jar/s.
- Layer them in order based on the ingredient list above in a mason jar starting with the dressing.
- Make sure the dressing does not touch the greens yet.
- Place the lid and close tightly.
To Serve
- Shake the jar well to coat the ingredients with the dressing and enjoy!
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Notes
This salad is high in protein and can serve as a light meal for four or a side dish for six. The cannellini beans and white beans should be cooked and cooled before serving the salad. The tuna and white bean protein salad should be made with a good-quality tuna and cannellini beans. You can also use canned beans. When you make this salad, make sure to use extra-virgin olive oil for the dressing.
Nutrition
Serving: 4servings | Calories: 232kcal | Carbohydrates: 13g | Protein: 15g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 13mg | Sodium: 292mg | Potassium: 418mg | Fiber: 3g | Sugar: 2g | Vitamin A: 273IU | Vitamin C: 9mg | Calcium: 54mg | Iron: 2mg
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This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the Spoonacular Database, whenever available, or otherwise other online calculators.