Tuna & White Bean Salad

Serves 6


My dad used to make me Tuna and White Bean Salad ~ this is my version…. This is a high-protein (24 grams/serving), high-fiber (8 grams/serving) salad filled with crunchy vegetables that is filling! It’s a great take-to-work salad – it will get you through your day!


What You’ll Need:

Measuring Cups & Spoons

A Sharp Kitchen Knife

A Small Mixing Bowl

A Salad Bowl



2 (6 Ounce) Cans Line Caught Tuna, Drained

2 (15 Ounce) Cans White Beans (Cannellini Beans), Drained

1 Medium Red Onion, Sliced

1 Fennel Bulb, Cored & Sliced

1/4 Cup Capers

10 Large Black Olives, Pitted & Sliced

1/4 Cup Fresh Basil, Chopped

10 Sun Dried Tomatoes in Oil, Sliced

2 Tbsp Lemon Juice

2 Tbsp Dijon Mustard

1/4 plus 2 Tbsp Cup Extra Virgin Olive Oil

1/4 plus 2 Tbsp Vegetable Broth


How To Put It Together:

1) Start by making your dressing: In a small, add the lemon juice and Dijon; whisk until emulsified. While whisking, pour in the extra virgin olive in a steady stream, beating all the while to emulsify; set aside.


2) Into a salad bowl, break up the tuna into bite-size pieces, add the white beans, sliced red onion, sliced fennel bulb, capers and olives.


3) Pour the dressing over the salad; toss lightly. Sprinkle basil on top; toss one more time.


4) Serve and enjoy!


Nina’s Tasty Tip:

This a great ‘take to work’ lunch or light dinner.



383 Calories
24 grams of Protein
34 grams of Total Carbohydrates
1 gram of Sugar
9 grams of Fiber
18 grams of Total Fat
3 grams of Saturated Fat
0 grams of Trans Fat
24 mg of Cholesterol
638 mg of Sodium
60% RDA Selenium
42% RDA Manganese
31% RDA Iron
28% RDA Vitamin K
28% RDA Phosphorus
28% RDA Potassium
27% RDA Sodium
26% RDA Magnesium
25% RDA Folate
22% RDA Copper
21% RDA Vitamin C
20% RDA Niacin
19% RDA Vitamin E
15% RDA Calcium
13% RDA Zinc
13% RDA Vitamin B6
11% RDA Vitamin B12
11% RDA Thiamin
• Glycemic load: 13