Bean and Tuna Protein Salad

Ingredients

Estimated total cost: €3.57 · €0.89/serving

• 2 cups cooked, frozen, or canned white beans, like cannelliniEst. price €0.80–€1.60
• One 7-ounce can tuna, preferably packed in olive oilEst. price €1.80–€3.50
• 2 tablespoons extra virgin olive oil, plus more to tasteEst. price €0.30–€0.70
• 1 tablespoon fresh lemon juice, plus more to tasteEst. price €0.10–€0.25
• 1 red onion, finely choppedEst. price €0.40–€0.90
• Salt and black pepper to tasteEst. price €0.02–€0.05
• 1/4 cup finely chopped celery leaves for garnish, optionalEst. price €0.15–€0.30

Steps

1. 1

   If needed, drain the beans. Flake the tuna into a bowl using a fork and mix it with the beans.

2. 2

   Begin by gently pouring the olive oil and lemon juice onto the salad, followed by adding the onion before mixing everything thoroughly. Sprinkle with salt and pepper, then give it a taste to adjust by adding more olive oil, lemon juice, salt, or pepper as required. Optionally add a garnish before serving at room temperature; this dish can be stored without refrigeration for up to an hour or two.

3. 3

   Replace the white beans with 1 pound of trimmed green beans. Boil the green beans in salted water until they are tender and have a vibrant green color. Quickly transfer them to ice water to halt the cooking process. After draining, chop the green beans into 1-inch pieces before continuing with the recipe as instructed.

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• Cultural note

  The Bean and Tuna Protein Salad is a popular dish in Mediterranean cuisine, known for its simplicity and fresh flavors. It is often served as a light and refreshing meal or side dish, reflecting the Mediterranean emphasis on using wholesome ingredients like olive oil and fresh produce.

• Seasonal note

  This Bean and Tuna Protein Salad is best enjoyed during the spring and summer months when fresh vegetables like red onion and celery leaves are in season. Tuna is typically available year-round.

• Health note

  This salad is a nutritious option packed with protein from the tuna and white beans. It is also a good source of fiber from the beans and vegetables, which can aid in digestion and promote satiety. The salad is rich in vitamins A, C, and B6, providing essential nutrients for overall health.