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A plate of salad with colorful cherry tomatoes, white beans, chunks of tuna, and fresh basil leaves, served with a metal fork and spoon. A bottle of olive oil and a wooden bowl are in the background.

Easy Tomato and White Bean Salad with Tuna

Donna Castellano, MS, RDN
A simple high protein, high fiber salad that takes less than 10 minutes to make (with no cooking), is full of fresh flavor from cherry tomatoes, fresh herbs, cannellini beans and chunks of tuna.
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Prep Time 10 minutes
Total Time 10 minutes
Course Lunch, Snack
Cuisine Mediterranean
Servings 4
Calories 238 kcal

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

Serving: 1bowlCalories: 238kcalCarbohydrates: 25gProtein: 18gFat: 8gSaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 18mgSodium: 411mgPotassium: 694mgFiber: 6gVitamin A: 304IUVitamin C: 13mgCalcium: 95mgIron: 4mg

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.

Course Lunch, Snack
Cuisine Mediterranean
Diet Low Calorie, Low Fat, Low Lactose
Keywords farmers market salad, fresh ingredients, summer salad, tomato salad, tuna salad, white bean
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