Are you looking for a delicious, healthy, and easy salad recipe? Look no further than 1 serving tuna in three bean salad! With only 219 calories per serving, this salad is a perfect meal for anyone trying to lose weight or maintain a healthy lifestyle.

Not only is this salad low in calories, but it's also packed with nutritious ingredients. Three different types of beans provide a great source of protein, fiber, and various vitamins and minerals. Tuna, which is high in omega-3 fatty acids, adds additional health benefits to this tasty salad.

In this article, we'll explore some practical tips and strategies for making and customizing your own serving of tuna in three bean salad.

Quick & Easy Tuna Salad Recipe

To make this delicious salad, you'll need only a few basic ingredients: canned tuna, canned beans (kidney, black, and green beans), cherry tomatoes, red onion, and parsley. Simply mix together all ingredients in a large bowl and add your homemade dressing, and your salad is ready to enjoy! This salad is perfect for meal prep, as it can be made the night before and refrigerated for an easy grab-and-go lunch. Plus, it's a great way to use up any leftover canned beans or tuna you have in your pantry. Try experimenting with different ingredients to create your own unique twist on this classic salad.

Nutritious Ingredients of Three Bean Salad

As mentioned earlier, the three types of beans used in this salad - kidney, black, and green beans - provide a great source of protein, fiber, and various vitamins and minerals. Tuna, a lean source of protein, is also high in omega-3 fatty acids which have been shown to improve heart health and brain function. Cherry tomatoes are a good source of vitamin C, potassium, and lycopene, which may help reduce the risk of certain types of cancer. Red onion adds additional flavor and also contains antioxidants and anti-inflammatory compounds. Parsley, often used as a garnish, is actually a great source of vitamin K, vitamin C, and various other nutrients. This herb not only adds flavor but also provides many health benefits.

How to Make Your Own Dressing

While store-bought dressings can be convenient, they can also be high in calories and contain added sugars and preservatives. Making your own dressing is not only healthier but also allows you to customize the flavor and ingredients to your liking. To make a simple vinaigrette dressing, mix together olive oil, red wine vinegar, dijon mustard, honey, salt, and pepper. Adjust the ingredients to your personal taste preferences and drizzle over your salad before serving. Alternatively, you can experiment with other homemade dressings such as a lemon herb dressing or a balsamic vinaigrette.

Simple Prep Time

One of the best things about this salad is how easy and quick it is to prepare. With basic ingredients and simple steps, you can enjoy a delicious and healthy meal in no time. Simply drain the canned beans and tuna and rinse them under cold water. Chop the cherry tomatoes and red onion into small pieces and mix together with the beans and tuna. Add your dressing and parsley to the bowl and toss everything together until well combined. That's it! Your salad is now ready to enjoy.

Shelf Life and Storage Options

This salad can be stored in an airtight container in the refrigerator for up to 3 days. If you plan to make it ahead of time, simply wait to add the dressing until you're ready to serve. This will prevent the salad from becoming soggy. If you're looking for a portable option, store your salad in a mason jar with the dressing on the bottom and the salad ingredients layered on top. When you're ready to eat, simply shake the jar to distribute the dressing and enjoy! This salad is not recommended for freezing, as the texture of the beans and tuna may become mushy.

Perfect for Weight Loss Diets

With only 219 calories per serving, this salad is a great option for anyone trying to lose weight or maintain a healthy lifestyle. The protein and fiber in the beans and tuna will help keep you feeling full and satisfied, while the low calorie content will help you maintain a calorie deficit. Eating a healthy and balanced diet, like this tuna in three bean salad, is an important part of any weight loss plan, as it provides your body with the nutrients it needs to function properly. If you're looking for a delicious and healthy way to reach your weight loss goals, give this salad a try!

Healthy Benefits of Tuna in Three Bean Salad

Tuna is a great source of lean protein and is also high in omega-3 fatty acids. These healthy fats have been shown to improve heart health and brain function, as well as provide numerous other health benefits. In addition to its protein and healthy fat content, tuna is also low in calories and contains many important vitamins and minerals such as vitamin D, vitamin B12, and selenium. Adding tuna to your three bean salad not only adds flavor but also provides many additional nutritional benefits.

Variety of Beans to Try

While this recipe calls for kidney, black, and green beans, there are many other types of beans you can experiment with. Some popular options include chickpeas, cannellini beans, and navy beans. Not only do different types of beans add unique flavors and textures to your salad, but they also provide different nutritional benefits. For example, chickpeas are high in fiber and protein, while navy beans are a good source of folate and potassium. Try mixing and matching different types of beans to see what combination you like best!

Serving Suggestions for Any Meal

This salad is incredibly versatile and can be served as a side dish or a main course. It's also a great option for meal prep, as it can easily be portioned out into individual containers for a grab-and-go lunch. For breakfast, try topping your salad with a poached egg or serving it alongside whole grain toast. For lunch, simply enjoy a serving on its own or pair it with a piece of crusty bread. For dinner, serve your salad as a side dish alongside grilled chicken or fish. Whatever your mealtime needs, this tuna in three bean salad is sure to satisfy!

Protein-Packed Salad for Fitness Enthusiasts

For anyone looking to build muscle, protein is an essential nutrient. The combination of tuna and beans in this salad provides a great source of protein, which can help repair and rebuild muscle tissue after a workout. With only 219 calories per serving, this salad is also a great option for anyone looking to maintain a calorie deficit while still getting the nutrients their body needs. Enjoy this protein-packed salad after your next workout to help your muscles recover and rebuild.