Healthy Tuna Salad
This Healthy Tuna Salad is so filling and flavorful. Crisp vegetables tossed with beans and tuna and a citrusy dressing make this a guilt-free and scrumptious alternative to this classic dish.
Servings: 4 servings
- 1 can (14.5 oz.) red kidney beans, rinsed or other beans
- 2 cans (5 oz. each can) tuna, liquid drained
- 2 medium cucumbers, peeled and cubed
- 1 cup cherry tomatoes, cut into pieces
- 1 medium bell pepper, diced
- ¼ medium red onion, diced
- ¼ cup parsley, chopped
- 2 tbsp. lemon juice
- 2 tbsp. olive oil
- 1 tsp. sea salt or to taste
- ¼ tsp. pepper or to taste
Prepare the ingredients by chopping, cutting, and dicing the vegetables and herbs in this Healthy Tuna Salad. Then rinse and drain the beans, as well as the tuna.
Place all of the ingredients into a large mixing bowl, including the lemon juice and oil. Mix well. Season with salt and pepper to taste and then serve.
Tips for the Best Healthy Tuna Salad
- Rinse the beans. Doing this helps remove any excess salt and starch in the beans, improving their flavor and texture. It also gets rid of any metallic flavor that might remain if they came from a can.
- Cut the vegetables to a similar size as the other ingredients. Doing this ensures that every bite of this Healthy Tuna Salad includes all the ingredients. It also makes it look more appealing.
- Don't pre-cut the vegetables too soon. Because cut vegetables lose water, cutting them too far in advance can lead to dry, rubbery veggies. So only cut them right before you plan to assemble this salad.
Variations to this Recipe
- Substitute different vegetables. Depending on your preference or what you have on hand, you can use other veggies, like asparagus, carrots, avocado, or celery in this Healthy Tuna Salad.
- Use another dressing. If you prefer, you can use homemade or store-bought mayonnaise or another salad dressing that you like. However, it may not be as healthy with these heavier options.
- Add pasta or grains. To make this a meal, toss the salad with some cooked pasta, quinoa, couscous, or rice. Using smaller-sized pastas would be ideal, like elbow, penne, or orzo.
Calories: 173kcal | Carbohydrates: 7g | Protein: 18g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 31mg | Sodium: 698mg | Potassium: 477mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1553IU | Vitamin C: 58mg | Calcium: 44mg | Iron: 2mg