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Tuna White Bean Salad
This fresh and flavorful Tuna White Bean Salad is a high-protein, high-fiber lunch made with navy beans, flaky tuna, and a bright lemon-Dijon dressing. Perfect for meal prep, each serving packs 38g of protein and 12g of fiber to keep you full and energized all afternoon. Ideal for a quick, healthy meal you can make in minutes.
Ingredients
For the dressing
- 1 tablespoon fresh lemon juice
- 1 clove garlic (grated)
- ½ teaspoon Dijon mustard
- ¼ teaspoon kosher salt
- Freshly ground black pepper (to taste)
- 2 tablespoons extra-virgin olive oil
For the salad
- 1 15.5-ounce can Navy Beans (drained and rinsed (I used low sodium))
- 2 3-ounce packets tuna in water (drained)
- 1 teaspoon capers (drained )
- 1 tablespoon fresh dill ( chopped )
- 2 tablespoons red onion (sliced and chopped )
- ¼ teaspoon kosher salt
- black pepper (to taste)
- 3 cups baby arugula ( or baby spinach)
Instructions
- In a large bowl, whisk together lemon juice, garlic, mustard, salt and pepper. Slowly add the olive oil and whisk until thoroughly combined and emulsified.
- Add the beans, tuna, capers, dill, onion, salt and pepper. Mix to combine.
- Place 1 ½ cups greens in each shallow bowl or plate and top with half of the tuna-bean mixture. Repeat with remaining ingredients.
Notes
- To meal prep, keep greens and bean salad separate until ready to eat.
- Refrigerate for up to 4 days.
Nutrition
Serving: 1cup salad + 1 ½ cups greens, Calories: 437kcal, Carbohydrates: 39g, Protein: 38g, Fat: 14g, Saturated Fat: 2g, Cholesterol: 40mg, Sodium: 789mg, Fiber: 12g, Sugar: 0.5g
- WW Points: 5