High-Protein

Tuna and White Bean Salad

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Average: 5 (3 votes)
(3 votes)
Tuna and White Bean Salad
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation

Healthy, because

Even smarter

White beans are rich in iron, this trace element is important for blood formation and oxygen transport. Like most legumes, beans score points with proteins, which serve as a building material for our cells and also provide long-lasting saturation. The fish is also a real protein star. In addition, it keeps the heart healthy, with plenty of omega-3 fatty acids.

The low-carb recipe can be enhanced with vegetables. Tomatoes, peppers and spring onions are a perfect match. They also provide vitamin C, which we need for the absorption of the vegetable proteins from the beans. The Mediterranean bean salad goes well with a spelt salad or serve it as a side dish with grilled food.

Ingredients

for
4
Ingredients
600 grams white Beans
200 grams Tuna (canned in its own juice)
1 red onion
1 Tbsp Caper (from a jar)
4 Tbsps olive oil
2 Tbsps White vinegar
salt
freshly ground peppers
How healthy are the main ingredients?
Tunaolive oilonionsalt

Preparation steps

1.

Rinse the beans and drain well. Drain the tuna and pull apart with a fork. Peel the onion and cut into thin rings.

2.

Drain the capers and mix with the tuna, beans, oil and vinegar. Season with salt and pepper.

3.

Distribute into bowls and serve garnished with the onion.