10-minute tuna and bean salad

Discover a quick and delicious culinary creation with our 10-minute tuna and bean salad. This vibrant and flavorful masterpiece is packed with nutritious ingredients to give you a boost of energy and a satiated appetite. Combining tender chunks of tuna and healthy beans, this super-healthy salad not only offers a source of lean protein, but is also bursting with a colorful selection of vegetables. Because it’s easy to prepare, this recipe is perfect for on-the-go meals or for those looking for a convenient yet delicious option. Brighten up your lunch or dinner table with this refreshing and nutritious salad.

Ingredients

1 carrot, peeled, then coarsely grated
1 red bell pepper, deseeded and then sliced
100g pack of snow peas, finely chopped
410g can of cannellini or butter beans
130g bag of lettuce leaves
3 tablespoons of your favorite dressing, store-bought or homemade, plus some for drizzling
200 g can of tuna in brine, drained

Preparation steps

Mix carrot, bell pepper, sugar snap peas and beans in a large bowl.
Gently fold in the lettuce leaves and half of the dressing.
Scatter the tuna over the salad.
Drizzle more dressing over top to serve.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
211	9g	1g	18g	0g	5g	16g	1.2g

Equipment and tools

To prepare the 10-minute tuna and bean salad, you will need the following equipment and tools:

peeler
Knife for cutting
grater
tin opener
Bowl for mixing

Allergen information

The 10 Minute Tuna and Bean Salad contains the following allergens:

Fish (tuna)

Please note that this salad may also come into contact with other allergens depending on the dressing used. Check the label or consult the recipe for homemade dressings for additional allergens.

Storage and leftovers

If there are any leftovers from the 10 Minute Tuna Bean Salad, you can store them in an airtight container in the refrigerator for up to 2 days. Be sure to top the salad with an extra drizzle of dressing before storing to keep it fresh.

Health Benefits of 10 Minute Tuna Bean Salad

The 10-Minute Tuna and Bean Salad is not only delicious and easy to make, but it also offers numerous health benefits. This refreshing salad contains a combination of nutritious ingredients that contribute to a balanced and healthy meal.

1. Carrot

The grated carrot in this salad adds a bold pop of color and a boost of nutrients. Carrots are an excellent source of beta-carotene, a powerful antioxidant that is converted into vitamin A in the body. Vitamin A is essential for maintaining healthy vision, supporting the immune system, and promoting proper growth and development.

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2. Red pepper

The sliced red pepper is not only visually appealing, but also a rich source of vitamins and minerals. Red peppers are particularly rich in vitamin C, which plays an important role in boosting immunity, protecting against oxidative damage and supporting collagen production for healthy skin and connective tissue.

3. Sugar snap peas

These finely sliced sugar snap peas not only contribute to the salad’s crunchy flavor, but also contain a number of essential nutrients. Sugar snap peas are low in calories but high in fiber, making them an excellent supplement to support healthy digestion and promote satiety.

4. Cannellini or butter beans

The addition of cannellini or butter beans provides the salad with vegetable protein and fiber. Low in fat and high in complex carbohydrates, these beans provide consistent energy release and help you feel fuller for longer. In addition, they contain various minerals such as iron, magnesium and potassium.

5. Lettuce leaves

The lettuce leaves form the base of this dish and provide an abundance of essential nutrients. Dark leafy vegetables, such as those found in lettuce leaves, are known for their high vitamin and mineral content. They are particularly rich in vitamin K, which is crucial for blood clotting and bone health.

6. Get dressed

Whether purchased or homemade, the dressing adds flavor and moisture to the salad. Choosing a dressing with heart-healthy oils like olive oil can provide essential fatty acids and fat-soluble vitamins. Additionally, a homemade dressing allows you to control the amount of added sugar or sodium.

7. Tuna in brine

The brined tuna serves as the main source of lean protein in this salad. Not only is tuna low in calories, but it is also rich in omega-3 fatty acids, which provide numerous health benefits. Omega-3 fatty acids are known for their anti-inflammatory properties and their positive effects on heart health, brain function and overall well-being.

In summary, 10 Minute Tuna and Bean Salad is not only a quick and easy meal but also a nutritious powerhouse. With a combination of colorful vegetables, fiber-rich beans and protein-rich tuna, this salad offers a range of health benefits that support a balanced diet and contribute to overall well-being.

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