Mexican tuna and bean salad
This flavorful no-cook salad is perfect for a quick dinner. Enjoy Mexican cuisine with this refreshing and easy to make tuna and bean salad. The combination of tender tuna, hearty beans and vibrant vegetables creates a delicious explosion of flavor and texture. The spicy kick of the dressing gives the dish an extra dimension. Whether you’re looking for a quick weeknight meal or a refreshing side dish for a summer gathering, this Mexican tuna and bean salad is a must-try. Enjoy the delicacies without having to spend hours in the kitchen!
Ingredients
- 2 large flatbreads
- 400g tin mixed beans, drained and rinsed
- 1 avocado, sliced or chopped
- 4 large tomatoes, seeded and chopped
- ½ bunch of spring onions, sliced
- 1 red chili pepper, chopped
- 400g can of tuna in water, drained
- 3 tablespoons French dressing, homemade or purchased
Tip
Make it with your own salad dressing
Mix 3 tablespoons of olive oil with a splash of lemon juice and season to taste.
Preparation steps
- First, toast the flatbreads until they are nice and crispy.
- Once the flatbreads have cooled, tear them into large pieces.
- In a mixing bowl, combine beans, avocado, tomatoes, spring onions and chili.
- Next, add the flaked tuna to the salad mixture.
- Pour desired amount of salad dressing over entire salad.
- Add the crispy flatbread pieces to the bowl.
- Gently mix all the ingredients together to make sure everything is well mixed.
- Finally, serve your Mexican tuna and bean salad immediately for the best flavor and freshness.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 820 | 32g | 4g | 83g | 15g | 15g | 55g | 3.18g |
Equipment and tools
- dulcimer
- Knife
- tin opener
- mixing bowl
- platter
Allergen information
This Mexican tuna and bean salad recipe contains the following allergens:
- Fish (tuna)
Storage and leftovers
If you have any leftover, you can store this Mexican tuna and bean salad in an airtight container in the refrigerator for up to 2 days.
Before serving the leftovers, be sure to toss the salad well so that the dressing is evenly distributed.
Health Benefits of Mexican Tuna and Bean Salad
Mexican tuna and bean salad is not only a delicious and refreshing dish, but also a nutritious option full of health benefits. The combination of ingredients ensures a balance of essential nutrients, making it an ideal choice for a well-rounded meal. Let’s delve deeper into the health benefits of each ingredient:
1. Pitta bread
Pitta bread, commonly used in Mexican cuisine, is a great source of carbohydrates and provides energy for your daily activities. They are typically low in fat and contain fiber, which aids digestion and promotes a healthy gut.
2. Mixed beans
The added blended beans provide a significant boost of plant-based protein, which is essential for muscle growth and repair. They are also rich in fiber, which helps regulate blood sugar levels, improve heart health and promote satiety, making them an excellent choice for weight management.
3. Avocado
The addition of avocado contributes to the creamy texture of the salad and provides numerous health benefits. Avocados are packed with monounsaturated fats, which are heart-healthy fats that can help lower bad cholesterol levels. They are also a good source of vitamins C, E and K as well as potassium and folic acid, supporting overall health and well-being.
4. Tomatoes
Fresh tomatoes provide important vitamins and minerals, including vitamin C, potassium and folic acid, which support a strong immune system, maintain healthy blood pressure and promote cellular function. They are also rich in lycopene, a powerful antioxidant known for its potential cancer-fighting properties.
5. Green onions
Spring onions add a burst of flavor to salad while providing important vitamins like vitamin C and vitamin K. They also contain sulfur compounds that have potential anti-inflammatory and immune-boosting properties.
6. Red chili
The addition of red chili not only adds spice to the dish but also brings potential health benefits. Chili peppers contain capsaicin, a compound known for its anti-inflammatory and pain-relieving properties. They are also rich in vitamins A and C, promote healthy skin and support immune function.
7. Tuna in the water
Tuna is a lean source of protein and an excellent source of omega-3 fatty acids, which play a crucial role in brain health, heart health, and reducing inflammation. Choosing tuna in water can help reduce your intake of excess fats and calories.
8. French dressing
French dressing gives the salad a delicious taste, but it is important to choose a dressing made from quality ingredients. Homemade or store-bought French dressing can be a source of healthy fats from olive oil and the antioxidant benefits of lemon juice.
