Fresh tomatoes, basil, thick chunks of tuna and cannellini beans are all tossed together with extra-virgin olive oil for an easy to make, healthy summer salad, packed with protein and fiber. Enjoy this salad as is, serve it on thick slices of toasted sourdough bread or scoop it up with your favorite crackers. Great for low calorie lunches!
Using High Quality Ingredients
I've said it before and I'll say it again... using high quality ingredients can make or break a recipe. This is one of those recipes where the difference will be noticeable.
I get it. Groceries are extremely expensive right now. Luckily, being a dietitian and foodie myself, I have some tips that may help you get the best taste out of a recipes (like this one), while on a budget. Because afterall,
The tastier your dish, the more likely you'll stick with a healthy eating plan.
Tasty Eats On A Budget
Tip #1- Splurge on extra-virgin olive oil, but use it mostly for salads and drizzling. Save the less expensive oils for cooking and baking, where you might not notice the difference as much.
The taste of a good quality extra-virgin olive oil is an absolute game changer, in my opinion. Good quality EVOO should have a very fruity aroma, and a peppery, slightly bitter taste. That burn in your throat after swallowing is actually a sign that the oil contains very high amounts of antioxidants. I've done many olive oil tastings here in NJ, and in Italy. It's a fun activity and you'll be amazed at the varying flavors and intensities of the oil and how they impact a dish.
Tip #2- Make seasonal recipes and buy/grow seasonal ingredients. Generally, fruits and vegetables are cheaper and taste better when they are in season. Farmers markets and even your own backyard garden, are a great place to get inspired to use fresh, seasonal produce and flavorful herbs. I've put together a list of my favorite farmers market recipes for you to browse.
Tip #3 Keep it simple, less is more. It's the reason most people find Italian cuisine so delicious. For the most part, Italian and many Mediterranean recipes, are known to use just a few simple, but high quality ingredients to make a dish unforgettable. My Heirloom Tomato Seed Salad, this gorgeous Italian Orange and Fennel Salad, and this tasty Tomato, Herb and Fennel Focaccia are just some examples of how a few ingredients can create something magical.
Nutrition Notes
In counseling sessions in the office, I stress the importance of nutrient dense meals from a predominately plant-based diet, for getting the most health benefits. This tomato and bean salad recipe is a high protein, low calorie meal, great for those who are trying to lose or maintain their weight.
Tomato and beans are great in salads and in pasta dishes. I like to change up the flavors, like in our recipe for garlicky chard with white beans and tomatoes.
Since this recipe contains a good amount of fiber and protein, it can also be good for those who need to keep blood sugar stable.
Healthy fat from the olive oil and anti-inflammatory properties from nutritious plant-based ingredients make it a satisfying, heart healthy meal.
The SOP Community
Our blog is a great place to share tips and suggestions! After all, we are stronger together!
What are YOUR best tips for making healthy, tasty recipes on a budget? Tell me in the comments below!
Easy Tomato and White Bean Salad with Tuna
Equipment
Ingredients
- 1.5 cup cherry tomatoes halved or quartered depending on size
- 15 oz cannellini beans rinsed and drained (preferably with no added salt)
- 7 oz tuna packed in spring water, drained and left in thicker chunks
- handful fresh basil chiffonade
- 2 tablespoon red onion very finely chopped
- 2 tablespoon extra virgin olive oil
- ½ teaspoon coarse salt
- ⅛ tsp freshly ground pepper
- ¼ teaspoon dried oregano optional
Instructions
- Combine all ingredients in bowl and gently toss to combine.
- Season to taste with additional salt, herbs, and pepper as needed.
- For best flavor, serve immediately. Leftovers can be refrigerated for up to 24-48 hours.
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Nutrition
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
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