3-Bean Tuna Salad

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3-BEAN TUNA SALAD

Recipe from Gourmet Nutrition: The Cookbook for the Fit Food Lover

Prep time – 5 min

1 large or 2 small servings

INGREDIENTS

Dressing

  • 1/2 cup flaxseed oil

  • 1/2 cup plain low-fat yogurt

  • 1 tsp garlic (minced)

  • 1 Tb honey

  • 1 tsp Dijon mustard

  • 1 pinch paprika

  • Salt and pepper, to taste

Salad

  • 1/2 cup kidney beans (cooked or canned, drained)

  • 1/3 cup navy beans (cooked or canned, drained)

  • 1/3 cup black beans (cooked or canned, drained)

  • 1/2 cup avocado (cubed)

  • 1/4 green onions (thin sliced)

  • 6 oz tuna (canned, drained, 170 g)

INSTRUCTIONS

Combine all ingredients with one serving of dressing in a large mixing bowl.

VARIATIONS & OPTIONS

This is a neutral salad, so if you want more flavor, add in fresh herbs like Italian parsley, cilantro, rosemary and basil. For a great warm entree, saute the tuna, beans and onions in a large non-stick frying pan. Then combine with the avocado and garnish with salad dressing.

NUTRITIONAL INFORMATION PER SERVING (LARGE/SMALL)

Calories – 606.0/303.0 | Fat (g) – 13.5/6.7 | Carbohydrates (g) – 58.9/29.4 | Protein (g) – 62.3/31.1

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