This tuna and butterbean salad is a delicious and nutritious choice for those on a budget. Packed with fiber and vitamin C, it offers a healthy alternative for a balanced diet. The combination of tuna and butter beans not only provides a good dose of protein, but also adds a delicious texture to every bite. This salad is not only affordable but also extremely easy to prepare, making it a perfect option for a quick and healthy meal. Incorporate this delicious dish into your diet to benefit from its nutritional value without breaking your budget.
- 1 small red onion
- 200g can of tuna in spring water, drained
- Butter 400 g canned beans, drain and rinse
- 250g pack of cherry tomatoes, halved
- 3 tbsp olive oil
- Juice of half a lemon
- 1 tsp Dijon mustard
- 20g package flat-leaf parsley, coarsely chopped
- Halve the onion and cut it into slices as thin as possible.
- Place in a salad bowl and break up the tuna.
- Gently stir in butter beans and cherry tomatoes.
- Mix olive oil, lemon juice and mustard and season.
- Drizzle the dressing over the salad and sprinkle the parsley on top.
- Mix gently and serve immediately.
Equipment and tools
- Sharp knife
- mixing bowl
This tuna and butterbean salad recipe may contain the following allergens:
- Fish (tuna)
Storage and leftovers
If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. Make sure to keep the salad separate from the dressing to preserve its freshness. Before serving the leftover salad, toss well and adjust seasonings if necessary.
Health Benefits of Tuna Butter Bean Salad
Tuna and butterbean salad is not only a delicious and filling dish, but it also offers numerous health benefits. Let’s take a closer look at the key ingredients and how they contribute to your well-being.
Tuna is an excellent source of lean protein, making it a great option for anyone looking to build and repair tissue. It is also rich in omega-3 fatty acids, which have been linked to a reduced risk of heart disease, improved brain function and lower inflammation.
2. Butter beans
Butter beans, also known as lima beans, are very nutrient-rich legumes. They are a good source of complex carbohydrates, fiber and plant protein. The fiber content supports digestion, helps regulate blood sugar levels and promotes a healthy gut.
3. Cherry tomatoes
Cherry tomatoes not only add vibrant color and flavor to the salad, but also provide several health benefits. They’re packed with antioxidants, including lycopene, which has been shown to reduce the risk of certain cancers and protect against heart disease.
4. Olive oil
Using olive oil in dressing provides a healthy source of monounsaturated fats. These fats are associated with a lower risk of heart disease and improved cholesterol levels. Olive oil also contains powerful antioxidants that help fight inflammation in the body.
5. Lemon juice
In addition to providing a refreshingly tangy taste, lemon juice also provides a healthy dose of vitamin C. Vitamin C is important for a strong immune system and collagen production, and helps the body absorb iron from plant sources like the butter beans in this salad.
6. Dijon mustard
Dijon mustard not only enhances the flavor of the salad but also brings health benefits. Mustard seeds contain compounds called glucosinolates, which have been shown to reduce the risk of certain types of cancer. In addition, mustard is low in calories and can aid digestion.
7. Flat leaf parsley
Parsley adds freshness and flavor to the salad. It is a rich source of vitamins A, C and K as well as folic acid and iron. Parsley also acts as a natural diuretic and promotes kidney health by helping to eliminate waste and excess fluid from the body.
Incorporating tuna and butterbean salad into your diet will provide you with a delicious range of health benefits. Whether you want to boost your protein intake, increase fiber and antioxidant consumption, or promote heart health, this nutritious salad is for you.