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Tuscan Tuna Salad
This Tuscan tuna salad is light and healthy, layered with fresh Italian flavors, and great for a meal prep salad high in protein! Watch the video below to see how I make this in my kitchen.
Prep Time
15 mins
Total Time
15 mins
Servings: 5 servings
Calories: 323 kcal
Course:
Salad
Cuisine:
Italian
Ingredients
- 2 (5-ounce) cans tuna
- 1 (15-ounce) can white beans
- 10 green olives sliced
- 3 sundried tomatoes finely diced
- 1 large roasted red pepper drained and chopped
- ¼ cup finely chopped red onion
- ½ English cucumber small diced
- 2 tablespoons capers drained
- 3 tablespoons roughly chopped fresh parsley
- 2 tablespoons roughly chopped basil
- 2 tablespoons extra-virgin olive oil
- ½ lemon juiced (about 1 ½ tablespoons)
- Kosher salt and ground black pepper to taste
- optional: crumbled feta cheese or grated parmesan
Instructions
- Add the first set of ingredients. In a large bowl, add the tuna, white beans, green olives, sundried tomatoes, roasted red pepper, red onion, cucumber, capers, parsley, and basil.
- Add the finishing touches. Add the lemon juice, olive oil, salt, and pepper. Toss to combine. Then top with optional crumbled feta cheese.
Cup of Yum
Notes
- Any white bean will work for this recipe, but I like the texture and size of navy white beans. They don't break apart as easily and come out as mushy from the can.
- If you don't like olives, swap them for artichoke hearts, roughly chopped.
- This pickle jar strainer is a game changer for separating the liquid from the olives!
- I love to meal prep salads like this in these Weck ½ Liter jars for individual, grab-and-go servings. Plus, they can be used for other things such as freezing soups in the winter or storing pantry items.
Nutrition Information
Calories
323kcal
(16%)
Carbohydrates
41g
(14%)
Protein
24g
(48%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Trans Fat
0.002g
Cholesterol
20mg
(7%)
Sodium
451mg
(19%)
Potassium
1015mg
(29%)
Fiber
9g
(36%)
Sugar
2g
(4%)
Vitamin A
396IU
(8%)
Vitamin C
15mg
(17%)
Calcium
158mg
(16%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 5servings
Amount Per Serving
Calories 323
% Daily Value*
| Calories | 323kcal | 16% |
| Carbohydrates | 41g | 14% |
| Protein | 24g | 48% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.002g | 0% |
| Cholesterol | 20mg | 7% |
| Sodium | 451mg | 19% |
| Potassium | 1015mg | 22% |
| Fiber | 9g | 36% |
| Sugar | 2g | 4% |
| Vitamin A | 396IU | 8% |
| Vitamin C | 15mg | 17% |
| Calcium | 158mg | 16% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.