Tuna and White Bean Salad

The Tuna and White Bean Salad is a perfect meal for warm weather and busy days, providing a nutritional boost that can keep you going. Tuna is a great source of lean protein, rich in omega-3 fatty acids that are important for heart health and reducing inflammation. White beans, on the other hand, are packed with fibre that aids in digestive health and blood sugar regulation. In addition, this salad is high in vitamins and minerals, such as Vitamin B from tuna for energy metabolism, Vitamin C from tomatoes and lemon juice for immune support, and Iron from beans for blood health. It's a balanced meal that provides essential nutrients while still being a lower-calorie option.

Preparation and Cooking Time:

• Preparation Time: 15 minutes
• Cooking Time: None
• Total Time: 15 minutes
• Servings: 4

Difficulty Level:

• Easy

Ingredients:

• 3 cans (125 g each) of tuna in spring water, drained
• 1 can (400 g) of white beans (such as cannellini or navy beans), drained and rinsed
• 1 small red onion (approx. 70 g), finely sliced
• 2 celery stalks (approx. 80 g total), diced
• 1 medium cucumber (approx. 200 g), diced
• 150 g Cherry tomatoes, halved
• 1/4 cup (approx. 15 g) of fresh parsley, chopped
• 1/4 cup (approx. 15 g) of fresh basil leaves, torn
• 45 mL (3 tablespoons) extra virgin olive oil
• 30 mL (2 tablespoons) fresh lemon juice
• 1 garlic clove (approx. 3 g), minced
• A handful of lettuce or leafy green salad mix
• Salt and pepper, to taste
• Lemon wedges, for serving

Preparation and Cooking Steps:

1. In a large mixing bowl, combine the drained tuna, rinsed white beans, red onion, celery, cucumber, cherry tomatoes, parsley, and basil.
2. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper to create the dressing.
3. Pour the dressing over the tuna and bean mixture. Gently toss to coat everything evenly.
4. Taste and adjust seasoning as needed.
5. Let the salad sit for about 10 minutes to allow the flavours to meld.
6. Serve chilled or at room temperature on top of the leafy greens with lemon wedges on the side.

Serving Suggestions:

• Perfect on its own for lunch or dinner.
• Serve over mixed greens for added freshness.
• Accompany with crusty whole-grain bread if you want to increase your carbs and fibre.

Variations and Substitutions:

• For a vegetarian version, replace tuna with additional beans or chickpeas.
• Add olives or capers for an extra zesty flavour.
• Swap out lemon juice with red wine vinegar for a different tang.

Storage and Reheating Instructions:

• Best enjoyed fresh. However, leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Add it to the leafy greens, just before serving.

Customise to Meet Your Nutritional Goals:

• For more carbs: Add in a wholegrain such as brown rice or quinoa.
• For more protien: Add in more tuna or a boiled egg.
• For more / less fat: Add or reduce the amount of olive oil added

Nutritional Panel (per serving, estimated using NUTTAB standards):

• Energy: 1019 kJ (approx. 243 calories)
• Protein: 21.6 g
• Total Fat: 11.4 g
• Saturated Fat: 1.9 g
• Carbohydrate: 10.7 g
  • Sugars: 3.3 g
• Dietary Fibre: 5.4 g
• Sodium: 334 mg