Tuna and Bean Salad

This Tuna and Bean Salad is a vibrant Moroccan-inspired dish packed with protein and flavor. The combination of tender tuna, hearty beans, and zesty spices creates a refreshing and satisfying meal that is perfect for any time of the day.

Ingredients

• Canned tuna (in water) - 200 grams, drained
• Canned chickpeas - 100 grams, drained and rinsed
• Canned red kidney beans - 100 grams, drained and rinsed
• Cherry tomatoes - 150 grams, halved
• Cucumber - 1 medium, diced
• Red onion - 1 small, finely chopped
• Fresh parsley - 30 grams, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 2 tablespoons
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste

Steps

1. In a large mixing bowl, combine the drained tuna, chickpeas, red kidney beans, halved cherry tomatoes, diced cucumber, red onion, and chopped parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, ground cumin, paprika, salt, and black pepper to create a dressing.
3. Pour the dressing over the salad mixture and toss gently until everything is well combined.
4. Taste and adjust seasoning if necessary, then let the salad sit for about 5 minutes to allow the flavors to meld.
5. Serve chilled or at room temperature.

Nutrition

• Calories: 360
• Protein: 29 g
• Carbs: 34 g
• Fiber: 9 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 40 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• High in protein, promoting muscle growth and repair.
• Rich in fiber, aiding digestion and promoting satiety.

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