Need a quick pick-me-up meal? Our Tuna, Bean, and Escarole Salad will help you feel full and energized, and it takes just a few minutes to put together.
Canned tuna has lots of vitamin D and is a rich source of omega-3 fatty acids, including eicosapentaenoic acids (EPAs) and docosahexaenoic acids (DHAs), which are thought to help boost mood. Cannellini beans provide fiber, protein, and iron, and they’re one of the best nutritional sources of potassium. And escarole offers crunch, along with plenty of nutrients.
To make this salad, whisk together lemon juice, garlic, rosemary, salt, and pepper in a small bowl. In a separate serving bowl, combine the escarole, tuna, and beans with roasted bell peppers. Add in the dressing and sprinkle with some ricotta salata or Parmesan.
2 tablespoons fresh lemon juice
1 clove garlic, minced
2 teaspoons chopped fresh rosemary
1/4 teaspoon salt
1/4 teaspoon pepper
3 tablespoons extra-virgin olive oil
7 cups packed chopped escarole (about 7 oz.)
2 5-oz. cans tuna packed in its own juice or in water, drained and flaked
1 15.5-oz. can cannellini beans, rinsed and drained
2 pieces jarred roasted bell peppers, drained and chopped (about 1/2 cups)
6 tablespoons shaved ricotta salata or Parmesan, optional
Calories per serving 278
Fat per serving 13g
Saturated fat per serving 2g
Cholesterol per serving 30mg
Fiber per serving 6g
Protein per serving 23g
Carbohydrate per serving 17g
Sodium per serving 699mg
Iron per serving 3mg
Calcium per serving 96mg
How to Make It
In a small bowl, whisk together lemon juice, garlic, rosemary, salt and pepper. Slowly add oil in a stream, whisking, until emulsified.
Combine escarole, tuna, beans and roasted bell peppers in a serving bowl. Gently toss in lemon vinaigrette until coated. Sprinkle with cheese, if desired, and serve.
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