Tuna White Bean Salad (Excessive Protein, Excessive Fiber)
This straightforward, high-protein Tuna White Bean Salad with navy beans is contemporary, flavorful, and excellent for meal prep. A high-fiber, high-protein lunch that retains you full and energized all afternoon.
Tuna White Bean Salad
Recently, in addition to specializing in protein, I’ve been attempting to extend my fiber consumption, and this high-protein Tuna White Bean Salad has grow to be one in all my new favourite lunches. I exploit navy beans, one of many highest-fiber beans, so as to add creaminess and make the salad extra filling with out including loads of energy. Tossed with flaky tuna, capers, dill and a tangy lemon-Dijon French dressing, each chew is flavor-packed and nourishing. Every serving packs 38 grams of protein and 12 grams of fiber, so it retains you full for hours. When you love easy, protein-packed salads, don’t miss these different wholesome lunch staples I carry on repeat: Tuna Chickpea Salad, Lentil Salad, and White Bean Salad.
Substances You’ll Want
Under is every part you’ll want to make this wholesome tuna white bean salad recipe. See the recipe card beneath for the precise measurements.
- Lemon French dressing: A mix of lemon juice, grated garlic, Dijon mustard, kosher salt, black pepper, and extra-virgin olive oil creates a shiny, tangy dressing. No. mayo wanted!
- Navy Beans include about 12 grams of fiber per cup. I used low-sodium to restrict the salt, however for those who can solely discover common, no worries.
- Tuna: I like to purchase tuna in water as a result of it’s decrease in energy than tuna in oil. Drain it earlier than including to the salad.
- Capers for a briny aspect
- Dill for freshness
- Crimson onion for sharpness and crunch
- Black Pepper for seasoning
- Leafy Greens, like spinach or arugula, present extra fiber with out many further energy.
The way to Make Tuna White Bean Salad
This tuna salad solely dirties one mixing bowl. Simply whisk the French dressing, then add the remaining elements. See the recipe card on the backside for printable instructions.
- Make the tuna salad French dressing by whisking all of the dressing elements in a big bowl.
- Make the tuna and bean salad: Add the remaining elements, apart from the greens, to the French dressing bowl, and stir to coat.
- The way to serve: Divide the greens evenly between two shallow bowls and high every with half of the tuna bean salad.
Variations
- No lemon? Substitute white or purple wine vinegar.
- When you can’t discover navy beans, use cannellini or Nice Northern beans.
- Vegetarian: Omit the tuna and double the beans.
- Onion choices: Swap purple onion with shallot.
- Not a fan of capers? Change them with kalamata olives.
- Swap up the greens: Substitute combined greens or little gem lettuce.
Why Extra Fiber Issues
- Improved coronary heart well being. Soluble fiber — present in legumes, beans, oats and plenty of greens — helps decrease LDL (“unhealthy”) ldl cholesterol and will decrease blood strain and irritation, all of which help more healthy arteries. Mayo Clinic
- Higher blood-sugar management. As a result of fiber slows digestion and the absorption of carbohydrates, it helps hold blood sugar extra steady — which might scale back the chance of insulin resistance and kind 2 diabetes. Vitamin Supply
- Elevated fullness & weight administration. Excessive-fiber meals are likely to really feel extra satisfying and filling, which may also help curb overeating and help wholesome weight upkeep — a profit that pairs effectively with high-protein, macro-focused consuming targets. U-M Faculty of Public Well being
Serving Ideas
I personally beloved this over greens, however you may eat this so some ways, right here’s some concepts:
- Wrap it in a wheat tortilla.
- Don’t desire a salad? Omit the leafy greens and make lettuce wraps with giant romaine leaves or endive.
- Eat it as a snack together with your favourite crackers.
- Make a tuna sandwich with toasted sourdough bread.
- Add a cup of soup, like Minestrone or Cauliflower Soup.
The way to Meal Prep Tuna Salad
- Double the recipe so you’ve got leftovers for lunch.
- Retailer the greens and bean salad in separate containers till you’re able to eat.
- Refrigerate the tuna salad for as much as 4 days.
Extra Tuna Salad Recipes You’ll Love
For simpler lunch concepts which might be meal prep-friendly, try these 5 scrumptious tuna salad recipes to encourage your subsequent meal!
Yield: servings
Serving Measurement: 1 cup salad + 1 ½ cups greens
In a big bowl, whisk collectively lemon juice, garlic, mustard, salt and pepper. Slowly add the olive oil and whisk till totally mixed and emulsified.
Add the beans, tuna, capers, dill, onion, salt and pepper. Combine to mix.
Place 1 ½ cups greens in every shallow bowl or plate and high with half of the tuna-bean combination. Repeat with remaining elements.
Final Step:
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- To meal prep, hold greens and bean salad separate till able to eat.
- Refrigerate for as much as 4 days.
Serving: 1 cup salad + 1 ½ cups greens, Energy: 437 kcal, Carbohydrates: 39 g, Protein: 38 g, Fats: 14 g, Saturated Fats: 2 g, Ldl cholesterol: 40 mg, Sodium: 789 mg, Fiber: 12 g, Sugar: 0.5 g
