Tuna and Bean Salad

4 servings

30 minutes

Tuna and bean salad is a light and nutritious dish that combines the freshness of vegetables with the rich flavor of seafood. The history of such salads traces back to Mediterranean culinary traditions where fish, greens, and legumes were often combined. The star ingredient here is tuna – tender, salty, and protein-rich. Red beans add texture and mild sweetness while fresh cucumber provides crunch and juiciness. A dressing made from Greek yogurt with mustard and lemon juice adds zest and highlights the natural flavors of the ingredients. This salad is perfect for a quick dinner or nutritious snack; it pairs well with whole grain toast or fresh herbs. Its simplicity in preparation makes it indispensable in everyday menus, bringing freshness and health to every meal.

Energy value per serving

• Calories: 204.3
• Proteins: 24.2g
• Fats: 4.3g
• Carbohydrates: 16.6g

Ingredients

• Tuna: 1 jar
• Chinese cabbage: 200 g
• Greek yogurt: 3 tbsp
• Dijon mustard: 1 tsp
• Red beans: 1 jar
• Lemon juice: to taste
• Salt: to taste
• Ground black pepper: to taste
• Cucumbers: 2 pc
• Olive oil: 1 tsp

Cooking steps

1. Mash the canned tuna with a fork, draining the liquid first.

   Required ingredients:

   • Tuna: 1 jar

2. Wash the Beijing cabbage, trim the tough white core, and finely chop the green leaves.

   Required ingredients:

   • Chinese cabbage: 200 g

3. Add chopped cabbage and canned beans to the bowl with tuna.

   Required ingredients:

   • Chinese cabbage: 200 g
   • Red beans: 1 jar

4. Add diced cucumber in large cubes.

   Required ingredients:

   • Cucumbers: 2 pieces

5. Add 1 teaspoon of Dijon mustard to the Greek yogurt.

   Required ingredients:

   • Greek yogurt: 3 tablespoons
   • Dijon mustard: 1 teaspoon

6. Pour 1 teaspoon of olive oil.

   Required ingredients:

   • Olive oil: 1 teaspoon

7. To salt.

   Required ingredients:

   • Salt:  to taste

8. Add ground black pepper.

   Required ingredients:

   • Ground black pepper:  to taste

9. Add a few drops of lemon juice.

   Required ingredients:

   • Lemon juice:  to taste

10. Mix well.

11. Add sauce to the salad.

12. Mix everything well. The salad can be served immediately.