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

A tuna salad is similar to a nutrient-rich one-dish meal, especially if it’s topped with veggies. Even without extra toppings, the 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 then 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 the carrot, pepper, sugar snap peas and beans together in a large bowl.
• Mix the ingredients well.
• Then, gently toss in the salad leaves and half of the dressing, then flake the 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 the ingredients are prepared, take a mixing bowl.
• Mix tuna, white beans, onions, and parsley together.
• 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 no 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 the juices before placing the vegetables in a big mixing bowl.
• Slice bell peppers, gherkins, and cheese into a corn size pieces and add to the bowl.
• Now add the 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 together.
• Add the chopped olives, mayonnaise, and sour cream.
• Mixing it well sprinkle it with lemon juice and fresh herbs.
• Serve the 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 together lemon peel and juice, oil, celery, green onions, salt, and pepper.
• Stir in beans until coated, then gently stir in tuna.
• Serve bean mixture in lettuce cups.

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