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Health Information Library Recipes Quick white bean and tuna salad

Quick white bean and tuna salad

Nutrition Facts

Serving Size About 1 cup
Calories 316

Amount Per Serving
Monounsaturated fat 5 g
Saturated fat 1.5 g
Total fat 10 g
Sodium 171 mg
Cholesterol 21 mg
Dietary fiber 6 g
Protein 19 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

White beans and whole-wheat croutons add fiber to this tuna salad.

Ingredients

(Serves 4)
  • 1/2 whole-grain baguette, torn into 2-inch pieces (about 1 cup)
  • 2 tablespoons olive oil
  • 1 can (16 ounces) cannellini beans, no salt added, drained and rinsed
  • 2 small dill pickles, cut into bite-size pieces (about 2 tablespoons)
  • 1 small red onion, thinly sliced (about 1/2 cup)
  • 2 tablespoons red wine vinegar
  • 1/4 teaspoon pepper
  • 1 can (7 ounces) water-packed tuna, no salt added, drained and rinsed
  • 2 tablespoons finely chopped fresh parsley

Directions

Heat broiler. Place the baguette pieces on a heavy cookie sheet and brush with 1 tablespoon of the oil. Place under broiler for about 1 to 2 minutes, until golden. Turn the bread pieces and broil for an additional 1 or 2 minutes.

In a large bowl, combine the remaining oil, beans, pickles, onion, vinegar and pepper. Fold in the broiled baguette pieces. Divide the mixture among four bowls and top with the tuna and parsley.

Last Updated: August 9th, 2019