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tuna bean salad

Mediterranean Tuna Bean Salad (Ready in 15 Minutes)

This Mediterranean Tuna Bean Salad is ready in just 15 minutes and loaded with protein, fiber, and fresh ingredients. With tender chickpeas, juicy tomato, and a tangy Dijon honey dressing, it’s the perfect balance of hearty and refreshing.
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Prep Time 15 minutes
Total Time 15 minutes
Course Dinner, Lunch, Salad
Cuisine clean eating, gluten-free, Health & Wellness, Mediterranean
Servings 2 servings
Calories 510 kcal

Equipment

  • 1 salad bowl

Ingredients
  

Salad:

  • 1 can tuna (in water or olive oil, drained)
  • 1 cup cooked chickpeas (rinsed if canned)
  • 1 cup cooked white beans (rinsed if canned)
  • 1 cup green beans (blanched until tender-crisp)
  • 1 medium tomato, diced
  • 2 cups mixed salad greens
  • ¼ small red onion, thinly sliced
  • 2-3 Tbsp feta cheese, crumbled
  • 2 Tbsp pistachios, roughly chopped
  • Fresh basil leaves, torn (about a small handful)

Dressing:

  • 3 Tbsp extra-virgin olive oil
  • 1 tsp Dijon mustard
  • 1 Tbsp apple cider vinegar
  • 1 tsp honey (or maple syrup)
  • Salt & black pepper, to taste

Instructions
 

  • Prepare the dressing:In a small jar or bowl, whisk together olive oil, Dijon mustard, apple cider vinegar, honey, salt, and pepper until smooth and emulsified.
  • Assemble the salad:In a large mixing bowl, combine mixed greens, chickpeas, white beans, green beans, tomato, and red onion.
  • Add protein & toppings:Gently fold in the drained tuna. Sprinkle with crumbled feta, pistachios, and fresh basil leaves.
  • Dress & serve:Drizzle the Dijon honey dressing over the salad, toss gently to combine, and serve immediately.

Notes

Notes:
  • Calories and macronutrients mainly come from tuna, beans, feta, pistachios, and olive oil.
  • Fiber is mostly from beans and salad greens.
  • Sodium is affected by feta and canned tuna; can be lowered with low-sodium options.

Nutrition

Serving: 460gCalories: 510kcalCarbohydrates: 35gProtein: 33gFat: 24gSaturated Fat: 6gFiber: 10gSugar: 7g
Keyword beans, chickpeas, clean eating, feta cheese, gluten-free, healthy, healthy chickpea recipes, healthy fats, healthy lunch, tuna salad
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