High protein tuna bean salad Recipe

Introduction

This recipe is all about making a fresh and filling salad using tuna and beans. It is simple to prepare and does not need cooking on the stove. The salad uses basic ingredients that many people already have at home. Tuna gives strong flavor and beans give a soft and hearty texture. When mixed together with vegetables and a light dressing, it becomes a full meal in one bowl. This recipe is perfect for people who want healthy food without spending too much time in the kitchen.

People love this tuna bean salad because it tastes fresh and satisfying at the same time. It does not feel heavy, but it keeps you full for many hours. The mix of tuna and beans gives a good balance of flavor and texture. Many people enjoy it because it can be eaten cold and still tastes great. It is also easy to carry, which makes it popular for work lunches or school meals. The salad is colorful and looks inviting, which makes people excited to eat healthy food.

This recipe is great to make when you want something quick and healthy. Many people choose it after exercise because it has a lot of protein that helps the body feel strong. Some people make it on busy days when there is no time to cook. Others enjoy it when they want a light meal that still feels comforting. It is also perfect for warm weather when hot food does not feel good. This salad brings a feeling of freshness and care for your body.

Ingredients You Will Need

Canned tuna in water 2 cans each 160 grams drained
Cooked white beans or kidney beans 1 and a half cups
Fresh cucumber chopped 1 cup
Tomato chopped 1 cup
Red onion finely chopped half cup
Fresh parsley chopped quarter cup
Olive oil 3 tablespoons
Lemon juice 2 tablespoons
Salt 1 teaspoon or to taste
Black pepper half teaspoon
Garlic powder half teaspoon
Optional sweet corn half cup

Step by Step Method

Start by opening the tuna cans and draining all the water. Place the tuna in a large mixing bowl. Use a fork to gently break the tuna into small pieces.
Add the cooked beans to the bowl with the tuna. Make sure the beans are soft and well drained.
Add chopped cucumber, tomato, and red onion to the bowl. These vegetables add freshness and crunch to the salad.
If you like a little sweetness, add sweet corn at this step.
Add chopped parsley to the bowl. This gives a fresh smell and light taste.
In a small bowl, add olive oil and lemon juice. Mix them well using a spoon.
Add salt, black pepper, and garlic powder to the dressing. Stir until everything is mixed well.
Pour the dressing over the tuna and bean mixture.
Use a large spoon to gently mix everything together. Be careful not to mash the beans.
Taste the salad and add more salt or lemon juice if needed.
Cover the bowl and let the salad rest for ten minutes. This helps the flavors mix together better.
Serve the salad fresh or keep it in the fridge until ready to eat.

Why This Recipe Is Special

This recipe is special because it is rich in protein and fiber. Tuna is a strong source of protein that helps build muscles and keeps you full. Beans add more protein and also give fiber, which helps digestion. Together they make a balanced meal that supports a healthy body.

Another great thing about this salad is that it is low in heavy fats. It uses olive oil, which is known as a healthy fat. The vegetables add vitamins and water content, which helps keep the body hydrated. This makes the salad a smart choice for people who care about fitness and health.

The taste is light but satisfying. The lemon juice gives a fresh flavor and the vegetables add crunch. It does not feel boring or plain. The salad can be eaten alone or with bread. It is also easy to change based on personal taste, which makes it enjoyable for many people.

Extra Tips for Better Taste

Use fresh lemon juice instead of bottled juice for better flavor.
Add a small amount of mustard for extra taste.
Chill the salad before serving for a more refreshing feel.
Add avocado pieces for healthy fat and creamy texture.
Sprinkle a little paprika on top before serving.
Serve with whole grain bread or lettuce leaves.

Final Thoughts

High protein tuna bean salad is a simple and healthy meal that anyone can make. It is quick, fresh, and full of goodness. This recipe is perfect for beginners and busy people. It shows that healthy food can be easy and tasty at the same time. Try it once and it may become one of your favorite meals.

Nutrition Details

Nutrition for full recipe
Calories about 900
Protein about 85 grams
Carbohydrates about 70 grams
Fat about 35 grams
Fiber about 25 grams

Nutrition per serving
Calories about 300
Protein about 28 grams
Carbohydrates about 23 grams
Fat about 12 grams
Fiber about 8 grams

Values are estimates and may change based on ingredients used.