Mediterranean Tuna Antipasto Salad

Packed with protein and fiber, this tuna and bean salad is ready in a flash. Tuna is loaded with vitamins and nutrients and is low in saturated fats.  Beans are high in anti-oxidants and lots of different vitamins and minerals.  The combination of the two is a perfect choice for a healthy salad option. Lean protein will also make you feel full and unlike carbohydrates, they are much more healthy for you.  This recipe is a good source of two popular protein sources, tuna and beans.

How to make Mediterranean Tuna Antipasto Salad

Ingredients

• 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
• 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked
• 1 large red bell pepper, finely diced
• ½ cup finely chopped red onion
• ½ cup chopped fresh parsley, divided
• 4 teaspoons capers, rinsed
• 1 ½ teaspoons finely chopped fresh rosemary
• ½ cup lemon juice, divided
• 4 tablespoons extra-virgin olive oil, divided
• Freshly ground pepper, to taste
• ¼ teaspoon salt
• 8 cups mixed salad greens

Directions

1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper.
2. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl.
3. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.

For canned tuna skeptics

Whole Foods is well-known for its commitment to providing sustainable seafood, including canned tuna. In 2017, they joined the International Pole and Line Foundation (IPNLF), which promotes the most sustainable form of catching these fish. Every canned tuna and other tuna product at Whole Foods meets these high standards, and they offer a wide selection.

Omega-3 fatty acids are referenced quite a lot in the food world, but their importance isn’t exaggerated. A ton of scientific studies  have shown they’re crucial for cardiovascular health, can reduce inflammation, and have also been linked to alleviating issues associated with issues like asthma and ADHD. Fish is a major source of omega-3 fatty acids, but canned tuna is often overlooked as a viable and convenient source. It absolutely shouldn’t be.