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Tuna and White Bean Salad

There are times when I want to eat something high in protein but is also light. I rummage through my cabinets and always find a can of tuna! Tuna it is a high protein power house! Some of the many health benefits of tuna include its ability to reduce cardiovascular conditions, stimulate growth and development, lower blood pressure and cholesterol levels. Not to mention, help in weight loss efforts, boost the immune system, increase energy, increase red blood cell count, prevent cancer and reduce general inflammation. I bet you didn't know tuna could do all that! Doesn't hurt that it’s DELICIOUS too!

I can eat a tuna fish sandwich every day but this blog and recipe is not for a tuna fish sandwich! Are you kidding me! Instead, let’s take tuna to a different level and add some legumes! This salad is light, fresh and full of nutrients! Great post workout meal!

White Bean Tuna Salad


1 15 ounce can cannellini beans, rinsed and drained

2 5 ounce cans tuna packed in water, drained

2 cups lightly packed arugula or spinach

1/2 small red onion, thinly sliced

1/4 cup fresh flat-leaf Italian parsley, chopped

1/4 cup red wine vinegar

3 tablespoons extra virgin olive oil

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1/2 lemon


In a large bowl combine beans, tuna, arugula, red onion, and parsley.

For dressing, in a screw-top jar combine vinegar, oil, salt, and pepper. Shake well.

Pour dressing over tuna mixture; toss gently to combine. Squeeze juice from half of a lemon over salad. Serve alone or on a whole-wheat pita!

#Tuna #Recipes #Protein #Nutrition #Healthy #MealPrep

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