High-Protein Green Bean & Tuna Salad is a filling and light meal. It contains green beans, cherry tomatoes, tuna, eggs, red onions, capers, black olives, lemon juice, parsley, and seasonings. These are very simple items and do not contain dairy, making them suitable for individuals with dairy allergies. It prepares quickly in 20 minutes, making it suitable for busy weeknights. Serve the High-Protein Green Bean & Tuna Salad with garlic shrimp, grilled chicken, and citrus juice. This dish stores nicely, good for meal prep purposes. It has 31g of protein in one serving.
STATS:
- Caloric content: 320 kcal
- Preparation time: 15 minutes
- Portion size: 1 bowl
- Cook duration: 5 minutes
- Cuisine: Mediterranean
- Total time: 20 minutes
- Course: Salad, Main Course
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Big mixing bowl
- Measuring spoons
- Jar
- Pot
- Knife
- Colander
- Cutting board
INGREDIENTS:
- 400 g green beans
- 2 cans of tuna in water
- 1 cup cherry tomatoes
- ½ red onion
- 2 hard-boiled eggs
- ¼ cup black olives
- 2 tbsp. capers
- 2 tbsp. olive oil (extra-virgin)
- 1 tbsp. lemon juice
- One tsp. Dijon mustard
- One piece of garlic
- ½ tsp. salt
- ¼ tsp. black pepper
- 2 tbsp. parsley
INGREDIENT NOTES:
GREEN BEANS:
- Use the fresh green beans to make this salad. It adds the crunchy taste and color to the dish. Blanch them well to provide the balance of soft and crisp texture. It also makes the salad healthy and fresh.
TUNA:
- Use the tuna to provide the lean protein. Use the albacore or chunk light tuna to prepare this salad.
EGGS:
- Use the hard-boiled eggs to add the indulgent flavor and protein content to the dish. It also balances the tangy flavor in the dish.
OLIVE & CAPERS:
- Use the olives and capers to provide the Mediterranean taste in this salad. It balances the taste of the green beans and tuna.
OLIVE OIL:
- It is used to prepare the dressing and to provide a smooth texture. It will add the healthy fat content to it.
INSTRUCTIONS:
- Boil the salted water, then include the green beans & cook for 3-4 minutes till soft and crisp.
- Now strain the beans and transfer them to cold water to halt the process of cooking.
- Include the olive oil and seasoning in small vessel & mix with the whisk.
- Now add the tuna, olives, cherry tomatoes, capers, red onions, parsley, green beans, & parsley in the large vessel.
- Include the dressing in salad and mix softly to combine them.
- Then add the hard-boiled eggs on top, and serve.
SERVING SUGGESTIONS:
PROTEINS:
- Grilled Lemon Chicken
- Garlic Butter Shrimp
- Herb-Crusted Salmon
- Turkey Meatballs
BREAD & GRAINS:
- Whole-Grain Baguette
- Quinoa Salad
- Brown Rice Pilaf
- Couscous
SOUP:
- Tomato Basil Soup
- Lentil Soup
- Minestrone Soup
- Roasted Vegetable Soup
SIDE DISHES:
- Roasted Asparagus
- Garlic Zucchini
- Cucumber Salad
- Grilled Bell Peppers
HEALTHY FAT:
- Avocado Slices
- Hummus
- Tahini Drizzle
- Mixed Nuts
BEVERAGE:
- Iced Green Tea
- Lemon Infused Water
- Sparkling Citrus Water
- Fresh Orange Juice
MEDITERRANEAN:
- Greek Salad
- Tzatziki Dip
- Stuffed Grape Leaves
- Marinated Artichokes
TIPS:
- Chill the salad for twenty minutes, then serve to enrich the taste.
- Include the freshly squeezed lemon juice to enhance the taste.
- Include the cucumber and avocado to add nutrients and texture to the dish.
- Store the dressing separately, then add it at the time of serving to keep the salad fresh.
STORAGE INFORMATION:
FRIDGE:
- Include the salad in tight vessel & store for 3 days.
FREEZER:
- Don’t freeze this salad as the fresh vegetables will lose their texture.
FAQs:
Will I add canned green beans?
- Yes, canned green beans are best to use, but it’s good to use the fresh ones to provide the crunch and flavor.
Which tuna is best to prepare this salad?
- It is best to use the tuna, which contains water, though the oil-containing one provides the indulgent flavor.
Will I prepare this salad in advance?
- This salad is good to prepare in advance and tastes nice.
Does this salad have low-carb content?
- Yes, this salad has low-carb content naturally and is high in protein as well.
NUTRITIONAL INFORMATION:
Caloric count: 320 kcal
Iron: 2.5 mg
Total carbs: 11 g
Net carbs: 8 g
Vitamin A: 0.4 mg
Fiber: 3 g
Calcium: 120 mg
Protein: 31 g
Serving size: 1 bowl
Sodium: 540 mg
Serving: 4 servings
Potassium: 620 mg
