Protein Salad with White Beans and Tuna by @louloukitchen_

≈ 25 min

4 servings

🫘

250 g

White beans

🍅

20 g

Sun-dried tomatoes

🍅

120 g

Tomato

🫒

20 g

Kalamata olives

🌿

15 g

Parsley

🍋

45 ml

Lemon

🫒

52 ml

Olive oil

🍶

1 tbsp

Vinegar

🧂

0.3 g

Salt

🐟

100 g

Tuna

  1. Drain
    • canned white beans

    Drain and rinse the 250 g canned white beans thoroughly.

  2. Score
    • tomato

    Score the tomato skin and blanch the tomato in boiling water for 2–3 minutes.

  3. Peel
    • tomato

    Transfer the tomato to iced water and peel away its skin.

  4. Cut
    • tomato

    Cut the peeled tomato into large pieces and finely chop the sun-dried tomatoes.

  5. Slice
    • spring onion
    • fresh parsley

    Thinly slice the spring onion and chop the fresh parsley.

  6. Whisk
    • olive oil
    • lemon juice
    • Salt

    Whisk olive oil, lemon juice, mountain honey, and salt in the salad bowl.

  7. Add
    • canned white beans
    • tomato

    Add the drained white beans and prepared vegetables to the dressing.

  8. Add
    • Kalamata olives
    • fresh parsley

    Add Kalamata olives and chopped parsley, then toss the salad well.

  9. Toast
    • bread croutons

    Toast the bread croutons in a dry frying pan until crisp.

  10. Top
    • tuna
    • bread croutons

    Top the salad with tuna and toasted croutons before serving.

Protein Salad with White Beans and Tuna by @louloukitchen_

≈ 25 min

4 servings

🫘

250 g

White beans

🍅

20 g

Sun-dried tomatoes

🍅

120 g

Tomato

🫒

20 g

Kalamata olives

🌿

15 g

Parsley

🍋

45 ml

Lemon

🫒

52 ml

Olive oil

🍶

1 tbsp

Vinegar

🧂

0.3 g

Salt

🐟

100 g

Tuna

Preparation Steps

  1. Step 1/10

    Drain and rinse the 250 g canned white beans thoroughly.

    🫘canned white beans
    🧺colander

  2. Step 2/10

    Score the tomato skin and blanch the tomato in boiling water for 2–3 minutes.

    🍅tomato
    🔪knife
    🍲saucepan

  3. Step 3/10

    Transfer the tomato to iced water and peel away its skin.

    🍅tomato
    🥄slotted spoon
    🥣salad bowl

  4. Step 4/10

    Cut the peeled tomato into large pieces and finely chop the sun-dried tomatoes.

    🍅tomato
    🍅sun-dried tomatoes
    🔪knife
    🪵cutting board

  5. Step 5/10

    Thinly slice the spring onion and chop the fresh parsley.

    🧅spring onion
    🌿fresh parsley
    🔪knife
    🪵cutting board

  6. Step 6/10

    Whisk olive oil, lemon juice, mountain honey, and salt in the salad bowl.

    🫒olive oil
    🍋lemon juice
    🍯mountain honey
    🧂salt
    🥣salad bowl
    🥄mixing spoon

  7. Step 7/10

    Add the drained white beans and prepared vegetables to the dressing.

    🫘canned white beans
    🍅tomato
    🍅sun-dried tomatoes
    🧅spring onion
    🥣salad bowl
    🥄mixing spoon

  8. Step 8/10

    Add Kalamata olives and chopped parsley, then toss the salad well.

    🫒Kalamata olives
    🌿fresh parsley
    🥣salad bowl
    🥄mixing spoon

  9. Step 9/10

    Toast the bread croutons in a dry frying pan until crisp.

    🍞bread croutons
    🍳frying pan

  10. Step 10/10

    Top the salad with tuna and toasted croutons before serving.

    🐟tuna
    🍞bread croutons
    🥣salad bowl

Composition

Ingredients

Types

Vegetables, Fruits, Oils, Seasonings, Fish

Ingredients

White beans, Sun-dried tomatoes, Tomato, Kalamata olives, Parsley, Lemon, Olive oil, Vinegar, Salt, Tuna

Notes

Sun-dried tomatoes (4 to 5 pieces), Kalamata olives (a few), Salt (a little), Tuna (one piece, amount not given)

Allergens

Fish

Dietetics

Dietary regimen

High Protein, Pescatarian, Mediterranean Diet

Calories

482 kcal

Macro nutrients

Protein: 27g, Carbohydrates: 39g, Fat: 25g, Fiber: 11g, Sugars: 9g

Nutritional Information

Minerals

Iron: 4.2mg, Potassium: 684mg, Sodium: 540mg, Calcium: 92mg

Vitamins

Vitamin C: 24mg, Vitamin A: 106µg, Vitamin K: 164µg, Vitamin B12: 2.1µg

Preparation

Time Information

Preparation

20 minutes

Cooking

5 minutes

Overall

25 minutes

Difficulty

Level

Easy (1/4)

Steps

10 steps

Equipments

Utensils

colander, salad bowl, knife, cutting board, saucepan, slotted spoon, mixing spoon, frying pan

Appliances

Stove

Type

Type

Type Of Dish

Main Course, Salad, Side Dish

Occasions

Lunch, Dinner, Picnic, Summer, Meal Prep

Origin

Source

Platform

instagram

Original Creator

@louloukitchen_

Origin

Cuisine

French, Mediterranean

Geographic

France, Europe

Various

Aspect

Texture

Creamy, Juicy, Crunchy, Tender

Flavors

Fresh, Tangy, Savory, Sweet, Briny, Herbal

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 120 min (Keep covered,Do not leave tuna salad out longer than 2 hours), fridge : 48 h (Store in an airtight container,Keep croutons separate to preserve crunch), freezer : (Not recommended because tomatoes, herbs, and dressing lose texture)