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Mediterranean Tuna Antipasto Salad
Packed with protein and fiber, this tuna and bean salad is ready in a flash. Serve with warm, crusty bread or pack it in a pita for a sandwich. For an extra kick, add a pinch of crushed red pepper or cayenne.
EatingWell Test Kitchen
Used by permission. (c) Eating Well, Inc.
Ingredients
| 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed | 1 1/2 teaspoons finely chopped fresh rosemary | |
| 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note) | 1/2 cup lemon juice, divided | |
| 1 large red bell pepper, finely diced | 4 tablespoons extra-virgin olive oil, divided | |
| 1/2 cup finely chopped red onion | Freshly ground pepper, to taste | |
| 1/2 cup chopped fresh parsley, divided | 1/4 teaspoon salt | |
| 4 teaspoons capers, rinsed | 8 cups mixed salad greens |
directions
Prep:
25 min
Total:
30 min (Quick)
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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.
notes
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light tuna is considered safe.
nutritional information
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