Healthy and Tasty White Bean and Tuna Salad
20 mins (prep 20)
17 ingredients
2-4 servings
This salad takes a little to assemble. But it's nutritional content (chock full of protein and Omega-3 fatty acids) and fantastic taste are well worth it. We're finding out that beans are one of the best foods there is - adding only three cups a week can lower your cholesterol, decrease your cancer risk, and can even promote weight loss. The Omega-3's in tuna increase your good cholesterol, are heart and brain healthy. I've adapted it from a recipe that originally ran in the New York Times.

Categories:  salad , for-1-or-2 , low-sat.-fat , quick , appetizer , low-carb , low-sodium , diabetic , low-in... , time-to-make , low-cholesterol , low-calorie , <-30-mins , beans , number-of-servings , healthy-2 ,
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Serving Size (244.79 g)
Servings 2
Amount per Serving
Calories 256.58 Calories from Fat 203.4
% Daily Value *
Total Fat 22.6g 69.55%
Saturated Fat 3.15g 31.51%
Trans Fat 0.0g %
Cholesterol 0.0mg 0.0%
Sodium 29.57mg 2.46%
Total Carbohydrate 13.94g 9.29%
Dietary Fiber 4.75 g 38.0%
Sugars 4.02 g %
Protein 2.7g 10.8%
Vitamin A 755.83IU% Vitamin C 1.12mg%
Calcium 86.58mg% Iron 1.59mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
sherry wine vinegar, sherry wine vinegar, tuna in water, fresh sage leaves, chopped flat leaf parsley, freshly ground black pepper