Published 23:00 IST, October 2nd 2019

Salad: Healthy tuna and bean salads for a healthy & tasty lunch

Here are some healthy tuna salad recipes that can help you have a protein-rich lunch. Try these salads and enjoy your healthy meal with veggies and beans

Reported by: Chitra Jain
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A tuna salad is similar to a nutrient-rich one-dish meal, especially if it’s topped with veggies. Even without extra toppings, sandwich is loaded with protein and has more than 10% of your daily intake of eleven vitamins and minerals. Tuna is a good source of omega-3 fatty acids but stick with light tuna because it has less mercury than white albacore tuna. Here are some healthy tuna salad recipes that can help you have a protein-rich lunch.

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Healthy tuna salads for lunch

1. Tuna and bean salad:

Ingredients:

  • 1 carrot peeled and grated
  • 1 red pepper, deseeded and n sliced
  • 100g pack of finely sliced sugar snap peas
  • 410g can of cannellini or butter beans
  • 130g bag of salad leaves
  • 3 tbsp of your favourite dressing, bought or homemade, plus extra for drizzling
  • 200g can of tuna in brine, drained

Method:

  • Mix carrot, pepper, sugar snap peas and beans toger in a large bowl.
  • Mix ingredients well.
  • n, gently toss in salad leaves and half of dressing, n flake tuna over.
  • Drizzle with more dressing when you serve.

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2. Tuna white bean salad:

Ingredients:

  • Tuna
  • White beans
  • Red onion
  • Parsley
  • Olive oil
  • Lemon juice

Methods:

  • Once ingredients are prepared, take a mixing bowl.
  • Mix tuna, white beans, onions, and parsley toger.
  • After that pour some droplets of olive oil and lemon juice.
  • Drizzle it well before serving.

3. Canned kidney and cannellini bean tuna salad:

Ingredients:

  • 280g canned tuna chunks in water with added salt
  • 430g canned sweet corn
  • 430g cannellini beans
  • 430g red kidney beans
  • 3 fresh bell peppers (use 3 different colours if you can)
  • 150g gherkins in vinegar (savoury)
  • 230g medium strength cheddar
  • 3–4 tablespoons mayonnaise
  • Freshly ground black pepper – to taste

Method:

  • Drain juices before placing vegetables in a big mixing bowl.
  • Slice bell peppers, gherkins, and cheese into a corn size pieces and add to bowl.
  • w add mayonnaise, mix it all with a spoon, season with black pepper.

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4. Tuna white bean pasta salad:

Ingredients:

  • Kosher salt
  • ½ pound wagon wheel pasta
  • 1 cup canned tuna, drained and flaked
  • 1 cup sliced celery
  • 1 cup canned white beans, drained and rinsed
  • ½ cup olives chopped
  • ½ cup mayonnaise
  • 3 tbsp sour cream
  • 1 ½ tbsp lemon juice
  • ½ cup fresh herbs chopped well
  • Fresh ground pepper

Methods:

  • Mix pasta, drained tuna, celery, and white beans toger.
  • Add chopped olives, mayonnaise, and sour cream.
  • Mixing it well sprinkle it with lemon juice and fresh herbs.
  • Serve salad with fresh ground pepper spread on it.

5. Three bean salad with tuna

Ingredients:

  • 1 lemon
  • 2 tbsp. extra virgin olive oil
  • 3 stalk celery
  • 2 green onions
  • ¼ tsp salt
  • 1 tsp coarsely ground black pepper
  • 3 can assort low-sodium beans such as white kidney beans (cannellini), garbanzo beans, and pink beans
  • 2 can chunk light tuna in water
  • 4 large Boston lettuce leaves

Methods:

  • From lemon, grate 1 teaspoon peel and squeeze 2 tablespoons juice.
  • In a large bowl, stir toger lemon peel and juice, oil, celery, green onions, salt, and pepper.
  • Stir in beans until coated, n gently stir in tuna.
  • Serve bean mixture in lettuce cups.

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17:54 IST, October 2nd 2019