Tuscan Tuna Salad
Presented By Downshiftology with LIZA BRYAN
How to Make Tuscan Tuna Salad Recipe
Ingredients:
- 2 cans of tuna in olive oil, drained
- 1 can of cannellini beans, drained and rinsed
- 1 small red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup Kalamata olives, pitted and halved
- 2 tbsp capers, drained
- 2 cups arugula or mixed greens
- Fresh basil leaves, for garnish
For the Dressing:
- 1/4 cup extra virgin olive oil
- 2 tbsp red wine vinegar
- 1 garlic clove, minced
- 1 tsp Dijon mustard
- Salt and pepper to taste
Instructions:
Prepare the Salad Base: In a large bowl, combine the drained tuna, cannellini beans, red onion, cherry tomatoes, cucumber, olives, and capers.Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, Dijon mustard, salt, and pepper.
Dress the Salad: Pour the dressing over the tuna mixture and toss gently to combine, ensuring all ingredients are evenly coated.
Serve: Arrange the arugula or mixed greens on a serving plate. Spoon the tuna salad on top and garnish with fresh basil leaves. Serve immediately.
Benefits of Tuscan Tuna Salad
High in Protein: Tuna is an excellent source of lean protein, which helps in muscle repair and growth, and keeps you full longer.
Rich in Omega-3 Fatty Acids: Tuna is packed with omega-3 fatty acids, which are beneficial for heart health, reducing inflammation, and supporting brain function.Packed with Fiber: The addition of cannellini beans and vegetables provides a good amount of dietary fiber, promoting digestive health and helping to regulate blood sugar levels.
Low in Carbohydrates: This salad is low in carbs, making it suitable for low-carb or keto diets.
Nutrient-Dense: The vegetables, beans, and olives contribute a wide array of vitamins, minerals, and antioxidants, supporting overall health and well-being.Supports Weight Management: With its high protein content and low-calorie density, this salad is a satisfying and healthy option for those looking to manage or lose weight.
Quick and Easy to Prepare: This recipe is simple to make and can be prepared in under 20 minutes, making it a great option for a healthy lunch or dinner.
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Enjoy this nutritious and flavorful Tuscan Tuna Salad as part of a balanced diet!
