Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.
- 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
- 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
- 1 large red bell pepper, finely diced
- ½ cup finely chopped red onion
- ½ cup chopped fresh parsley, divided
- 4 teaspoons capers, rinsed
- 1 ½ teaspoons finely chopped fresh rosemary
- ½ cup lemon juice, divided
- 4 tablespoons extra-virgin olive oil, divided
- Freshly ground pepper, to taste
- ¼ teaspoon salt
- 8 cups mixed salad greens
- Step 1
Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
Per Serving: 306 calories; protein 14.8g; carbohydrates 28.5g; dietary fiber 7.5g; sugars 4.1g; fat 15.9g; saturated fat 2.2g; cholesterol 14.8mg; vitamin a iu 4960.9IU; vitamin c 96.5mg; folate 223.4mcg; calcium 114.8mg; iron 4mg; magnesium 72.8mg; potassium 751.9mg; sodium 467.2mg; thiamin 0.2mg. Exchanges:
1 starch, 1 vegetable, 2 1/2 lean meat, 2 fat