Healthy & Special Diets > Recipes for Specific Health Conditions > Heart-Healthy Recipes > Heart-Healthy Dinner Ideas (Omega-3 Rich)

Tuna and White Bean Salad with Lemon Vinaigrette

A quick, easy, and heart-healthy salad featuring tuna, white beans, and a zesty lemon vinaigrette. Packed with Omega-3s and fiber.

Prep Time
15 minutes
Cook Time
0 minutes
Servings
4
Ingredients
  • 2 cans (5 oz each) Canned tuna (in water, drained)
  • 1 can (15 oz) Canned white beans (cannellini or great northern, rinsed and drained)
  • 1/4 Red onion
  • 1 stalk Celery
  • 1 Lemon
  • 2 tablespoons Olive oil
  • 1 teaspoon Dijon mustard
  • 2 tablespoons Fresh parsley
  • to taste Salt
  • to taste Black pepper

Preparation

Drain the tuna and white beans thoroughly. Rinse the white beans under cold water.

Prepare the Vegetables

Finely chop the red onion and celery.

Make the Lemon Vinaigrette

In a small bowl, whisk together the juice of half a lemon, olive oil, Dijon mustard, salt, and pepper.

Assemble the Salad

In a medium bowl, combine the tuna, white beans, red onion, and celery.

Dress the Salad

Pour the lemon vinaigrette over the salad and toss gently to combine. Stir in chopped fresh parsley.

Serve

Serve immediately or chill for later. Serve on its own, in lettuce cups, or on whole-wheat crackers.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 150-200 kcal, Protein: 15-20g, Fat: 7-10g (including Omega-3 fatty acids), Carbohydrates: 8-12g, Fiber: 3-5g.

Other Important Considerations for Nutrition

This salad is a good source of protein, Omega-3 fatty acids, and fiber. Choose tuna packed in water to reduce fat content. White beans are a good source of plant-based protein and fiber, which can help lower cholesterol. For a lower sodium option, use low-sodium canned tuna and beans, and reduce the amount of salt added. Adjust seasoning and portion sizes to meet individual dietary needs and preferences.

← Tuna Salad Lettuce Wraps with Whole-Grain Crackers →

FAQ

  • Can I use other types of beans?

    Yes, chickpeas or kidney beans would also work well.
  • Can I add other vegetables?

    Cucumber, bell pepper, or tomatoes would be great additions.
  • How long will this salad last in the refrigerator?

    This salad will last for up to 3 days in the refrigerator.