High-Protein Tuna and Bean Salad
High-Protein Tuna and Bean Salad
Ingredients
- 1 English cucumber, whole, chopped fine
- 3 tomatoes, medium, chopped fine, juice drained
- 7 Kalamata olives, chopped
- 1/4 cup green onions, chopped
- 1/4 cup red onions, chopped
- 1/4 cup parsley, chopped
- 1 can cannellini beans, drained and rinsed
- 28 g feta cheese
- 3 cans tuna, 5oz each, drained
- 1 lemon, zested and juiced
Instructions
- 1
Prepare the vegetables: Finely chop the entire English cucumber. Finely chop the 3 medium tomatoes, making sure to drain any excess juice. Chop the 7 Kalamata olives. Chop 1/4 cup of green onions, 1/4 cup of red onions, and 1/4 cup of fresh parsley.
⏱️ 10 min
- 2
Prepare the beans and tuna: Drain and thoroughly rinse the can of cannellini beans. Open and drain the liquid from the 3 (5oz) cans of tuna.
⏱️ 3 min
- 3
Prepare the lemon: Using a zester, remove the zest from the lemon. Then, cut the lemon in half and squeeze out all of its juice.
⏱️ 2 min
- 4
Combine all ingredients: In a large mixing bowl, add the chopped cucumber, chopped tomatoes, chopped Kalamata olives, chopped green onions, chopped red onions, chopped parsley, the drained and rinsed cannellini beans, the 28g of feta cheese, the drained tuna, and the lemon zest and juice.
⏱️ 3 min
- 5
Mix thoroughly: Gently fold all the ingredients together using a large spoon or spatula until everything is well combined and evenly distributed.
⏱️ 2 min
- 6
Serve: The high-protein tuna and bean salad is now ready to be served. It can be enjoyed immediately or chilled for later.
Kitchen Tools
Nutrition Facts (per serving)
High-Protein Tuna and Bean Salad
- 1 English cucumber, whole, chopped fine
- 3 tomatoes, medium, chopped fine, juice drained
- 7 Kalamata olives, chopped
- 1/4 cup green onions, chopped
- 1/4 cup red onions, chopped
- 1/4 cup parsley, chopped
- 1 can cannellini beans, drained and rinsed
- 28 g feta cheese
- 3 cans tuna, 5oz each, drained
- 1 lemon, zested and juiced
Instructions
- 1
Prepare the vegetables: Finely chop the entire English cucumber. Finely chop the 3 medium tomatoes, making sure to drain any excess juice. Chop the 7 Kalamata olives. Chop 1/4 cup of green onions, 1/4 cup of red onions, and 1/4 cup of fresh parsley.
⏱️ 10 min - 2
Prepare the beans and tuna: Drain and thoroughly rinse the can of cannellini beans. Open and drain the liquid from the 3 (5oz) cans of tuna.
⏱️ 3 min - 3
Prepare the lemon: Using a zester, remove the zest from the lemon. Then, cut the lemon in half and squeeze out all of its juice.
⏱️ 2 min - 4
Combine all ingredients: In a large mixing bowl, add the chopped cucumber, chopped tomatoes, chopped Kalamata olives, chopped green onions, chopped red onions, chopped parsley, the drained and rinsed cannellini beans, the 28g of feta cheese, the drained tuna, and the lemon zest and juice.
⏱️ 3 min - 5
Mix thoroughly: Gently fold all the ingredients together using a large spoon or spatula until everything is well combined and evenly distributed.
⏱️ 2 min - 6
Serve: The high-protein tuna and bean salad is now ready to be served. It can be enjoyed immediately or chilled for later.