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Salad with canned tuna, cucumbers and red beans

Canned Tuna Salad with Cucumber and Red Beans

Very easy to make, and good for you too! This salad of canned tuna, cucumber, and beans is filling and low in calories at the same time. Have it in place of dinner or breakfast, or alongside lunch.

BLUE-EYED

Recipe author

Salad with canned tuna, cucumbers and red beans

Composition / ingredients

Servings:

Canned tuna (packed in water, 1 can)

185

Canned beans (red or white, plain; 310 g can)

170

Napa cabbage

250

Cucumber (hothouse, as pictured; pickled cucumbers work too)

Onion (small red, mild)

0.5

Eggs

Lemon juice

Vegetable oil (unrefined, or first-press olive oil)

Garlic

Salt

Mixed ground pepper

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 33 % 7 g

Fats 43 % 9 g

Carbohydrates 24 % 5 g

124 kcal

GI: 40 / 0 / 60

Cooking method

Cooking time: 30 min

Step 1:

How do you make tuna salad? Gather your ingredients. Wash and peel the vegetables. Rinse the beans under cool water in a colander and let them drain. Boil the eggs for 9 minutes and cool them right away under cold water. If the cucumber's skin is tender, you can leave it on; with tougher, older cucumbers, peel it off.
Step 2:

Put the tuna in a deep salad bowl, flaking it with a fork but not too fine. Don't drain all the liquid from the can — you can add a little to the dressing. Add the beans, the finely chopped egg, and the cucumber cut into matchsticks.
Step 3:

Cut the napa cabbage into large dice and slice the onion into thin slivers. Add both to the bowl, season lightly with salt, and mix.
Step 4:

Make the dressing. Finely chop the garlic and mash it with salt and pepper in a separate bowl. Whisk in the oil and lemon juice until the salt dissolves. You can add a little liquid from the tuna can.
Step 5:

Pour the dressing over the salad and toss gently. Serve right away. If you're serving it later, cover it and refrigerate it undressed, then dress it just before serving — but don't keep it too long, since the vegetables release juice.

Tuna is recommended for people with weakened immunity, inflammatory conditions, or low hemoglobin — it helps keep the heart and circulatory system healthy.
There are many tuna recipes, and nutritionists suggest eating it at least once a week. The fish really does have tender flesh, a pleasant flavor, and high nutritional value. Tuna is a favorite among fish — it isn't prone to parasites and it's a real storehouse of valuable amino acids and omega-3 fats. Adding it to your diet is a smart move for your health.
To keep your eyes from stinging while you cut the onion, rinse the onion and the knife in cold water. Your cutting board won't pick up the onion smell if you rub it with a slice of lemon first.
Vegetables are best scrubbed with a brush or stiff sponge under running water.