Empty fridge? Don’t stress. A well-stocked pantry is full of hidden treasures that can be easily thrown together for a quick and healthy meal. This bean and tuna salad recipe is packed with protein and complex carbs, making it a perfect lunch option or post-workout meal that you can whip up in the morning before flying out the door. Use any combo of beans you like (or happen to have on hand) and vegetarians? You can toss the tuna and swap in edamame or tofu for a complete meal.
Warm Three Bean Tuna Salad
Prep Time: 10 min • Total Time: 15 minutes
Makes 2 servings
2 tsp canola, coconut or sunflower oil
2/3 cup each: canned black beans, navy beans, red kidney beans, drained and rinsed
1 can (170 g) flaked light tuna in water, drained
1 green onion, thinly sliced
1/3 cup avocado, cubed
Fresh ground pepper to taste
4 tsp plain, fat-free Greek yogurt
4 tsp extra-virgin olive oil
½ tsp grainy Dijon mustard
1 tsp honey
½ tsp fresh garlic, minced
½ tsp dried parsley or 1 Tbsp chopped fresh parsley
2 dashes of paprika
1. Add cooking oil to frying pan and heat over medium heat.
Stir in beans, green onion and ground pepper.
2. Meanwhile, in a small bowl, combine dressing ingredients.
Stir until smooth.
3. Add tuna to bean mixture and stir gently. Once warm, remove
from heat and add avocado and dressing, mixing evenly.
4. Divide between two bowls and serve.
Nutrients per serving (1 cup):
Calories: 321, Fat: 13 g, Carbs: 42 g,
Fiber: 10 g, Protein: 21 g
Recipe by Janice de Boer | Photography by Paul Buceta