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Cook Time:25 minsTotal Time:25 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:25 minsTotal Time:25 minsServings:4Yield:4 servings
Cook Time:25 mins
Cook Time:
25 mins
Total Time:25 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)1large red bell pepper, finely diced½cupfinely chopped red onion½cupchopped fresh parsley, divided4teaspoonscapers, rinsed1 ½teaspoonsfinely chopped fresh rosemary½cuplemon juice, divided4tablespoonsextra-virgin olive oil, dividedFreshly ground pepper, to taste¼teaspoonsalt8cupsmixed salad greens
Cook Mode(Keep screen awake)
Ingredients
1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
1large red bell pepper, finely diced
½cupfinely chopped red onion
½cupchopped fresh parsley, divided
4teaspoonscapers, rinsed
1 ½teaspoonsfinely chopped fresh rosemary
½cuplemon juice, divided
4tablespoonsextra-virgin olive oil, divided
Freshly ground pepper, to taste
¼teaspoonsalt
8cupsmixed salad greens
DirectionsCombine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.TipsNote: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.Originally appeared: EatingWell Magazine, July/August 2009
Directions
Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.TipsNote: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.
Tips
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
Originally appeared: EatingWell Magazine, July/August 2009
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Nutrition Facts(per serving)306Calories16gFat29gCarbs15gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
