Saturday, June 23, 2012

TUNA AND BEAN SALAD - A HEALTHY TREAT!


Canned beans can be found in just about everyone's pantry.  Canned tuna fish is a pantry staple as well.  So when time is short or when the weather is hot, here is a delicious and nutritious salad that can be prepared in a jiffy.  It's an easy, light meal that can be prepared for lunch or dinner without any cooking involved. Since childhood, I've seen one version or another of this salad on the tables of friends and relatives.  It's popular in the Mediterranean and popular in my house too.  Here are some quick nutrition facts:  The tuna fish, of course, is high in protein and contains omega-3 fatty acids. Looking for more protein?  Canned beans are a terrific and inexpensive health food.  They are high in protein and low in fat.  In fact they contain no saturated fat and have no cholesterol.  Beans are very high in fiber, calcium, folic acid, iron, and potassium.  Tuna and bean salad is a wonderful addition to the cooking repertoire of those who are diabetic or need more protein in their diet.  I give you my version, and I hope you try it!

Ingredients:
For the salad:
1 small red onion, peeled and diced
2 (7-ounce ) cans water-packed tuna, drained
1 (15-ounce) can garbanzo beans, drained and rinsed
1 (15-ounce) can white or navy beans, drained and rinsed
1 tablespoon capers, rinsed
1 tablespoon chopped celery
A handful of pitted Greek olives (a combination of green and black ones would be nice)
For the dressing:
2 tablespoons parsley, finely chopped 
1 tablespoon basil, finely chopped (or use mint or other fresh herbs from the garden)
black pepper to taste
a little salt (optional)
1 garlic clove, mashed and very finely chopped
½ teaspoon Dijon mustard
about 5 tablespoons olive oil
juice of one lemon


Directions: 
In a medium bowl combine the tuna fish, onions, beans, celery, olives, and capers.
In a small bowl add all the ingredients for the dressing and mix vigorously.
Add the dressing to the tuna fish mixture and toss gently.
Serve on plates garnished with greens and drizzle a little olive oil on top if you like.
This salad can be prepared ahead of time and any left-overs can be stored in the refrigerator for an additional day.
I am linking this post to Souper Sundays at Kahakai Kitchen.  Every Sunday, Deb, from Kahakai Kitchen, had a round up of constributed posts featuring recipes of soup, salad or sandwiches.

4 comments:

  1. Ana, this looks great, I like the capers in it! I'll bet it would be good on crostini too! What is nice is I can use it in a bento lunch :)

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  2. Tuna with beans is one of my favorite salads and you hooked me in with the capers too. ;-) Thanks for sharing this with Souper Sundays. It's always a pleasure to have you join in.

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  3. Reading this brought a smile to my face, for I can remember, with fondness, seeing this on many a table at relatives' get-togethers, especially in the summer time. Right there with the cole slaw, potato salad, hummus, mini pitas, there was this big tuna and bean salad plate. It's delicious, I agree. As the weather's been getting warmer, it's definitely the perfect alternative to cooking and heating up the house. Thanks for sharing this, Ana.

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  4. Excellent idea for a picnic in the shade. Thanks Ana.

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