White Bean Tuna Salad - The Cooking Doc
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White Bean Tuna Salad

White Bean Tuna Salad

Download the White Bean Tuna Salad recipe card here!

 

This is a delicious lunch dish that is simple to prepare and healthy. It’s higher in sodium than most of my recipes, and if you can find no-sodium beans or no-sodium tuna you can lower the sodium significantly. If you do that, though, you’ll have to use extra vinegar and red pepper flakes to make up for the lost flavor.

To lower the potassium, use roasted red peppers and less cannellini beans, though it will still be a medium potassium dish.

#ChangeYourBuds with this healthy tuna salad.

White Bean Tuna Salad
Yield: 2 -3 servings (Analysis based on 3 servings)
Serving Size: 1 serving

INGREDIENTS:
12 oz Large can of tuna (or 2, 5 oz small ones) packed in olive oil
1 cup of cannellini beans (if canned than drain and rinse well with water)
¼ cup chopped dill
½ cup diced red onion
¼ teaspoon red pepper flakes
1 cup of chopped arugula
2 – 3 tablespoons red wine vinegar
1 tablespoon extra virgin olive oil
2 tablespoons sundried tomatoes (for lower potassium substitute roasted red peppers)
Kosher salt to taste (optional)

DIRECTIONS:
Mix all together and serve.

NUTRITION PROFILE:
Yield: 2 -3 servings (Analysis based on 3 servings)
Serving Size: 1 serving
Calories (kcal) 274.12
Protein (g) 31.67
Carbohydrates (g) 16.07
Total Dietary Fiber (g) 4.19
Total Sugars (g) 2.11
Added Sugar (g) 0
Fat (g) 8.24
Saturated Fat (g) 1.48
Cholesterol (mg) 17.01
Calcium (mg) 60.37
Magnesium (mg) 40.26
Phosphorus (mg) 314.38
Potassium (mg) 532.27 (High Potassium)
Sodium (mg) 559.63

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