Italian Bean and Tuna Salad
High Fiber Recipe
Italian Bean and Tuna Salad combines fiber filled beans, tomatoes, cucumber, pepper, and onion then add the included basil vinaigrette, toss and refrigerate.
11 oz can baby lima beans, rinsed, drained
11 oz can dark red kidney beans, rinsed, drained
10 oz can Great Northern beans, rinsed, drained
5 cherry tomatoes, cut into fourths
1/4 small cucumber, cut lengthwise into halves, seeded, sliced
3-1/2 tablespoons bell pepper, chopped
1/4 red onion, thinly sliced
2 tablespoons olive oil
1/3 cup tarragon white wine vinegar
1 teaspoon dried basil leaves
2 tablespoons nonfat plain yogurt
1 tablespoon lemon juice
1/2 teaspoon sugar
1 tablespoon water
2 cloves garlic
11 ounces tuna steak, broiled or grilled, or canned white tuna in water, drained, flaked into small pieces
5-1/4 large lettuce leaves
2-3/4 basil or parsley sprigs
Combine beans, tomatoes, cucumber, pepper, and onion in large bowl. Add the next 8 ingredients (basil vinaigrette) and toss.
Refrigerate mixture at least 4 hours for flavors to blend, stirring mixture occasionally. Add tuna to mixture 1 to 2 hours before serving. Spoon salad onto lettuce-lined plate; garnish with basil.
You can make the bean salad one day in advance and refrigerate, adding tuna 1 to 2 hours before serving.
Recipe courtesy of American Dry Bean Board.
Yield: 8 servings
Serving size: 1 serving
Calories: 625; Fat: 9.6g; Cholesterol: 37mg; Protein: 48.3g; Carbohydrates: 90.8g; Fiber: 24g; Sodium: 85mg
13 percent calories from fat
Dietary Exchanges: Vegetable: 1.9, Bread: 5.1, Fat: 1.3, Very lean meat protein: 2.3
High Fiber Tip:
Diets high in fiber have been shown to lower the risks for many types of cancers, such as colon, pancreas, and breast cancers.