This recipe combines many of the principles of the Mediterranean diet into one simple-to-prepare salad entrée utilizing beans and tuna for protein.
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 (see Note)
1 large red bell pepper, finely diced
½ cup finely chopped red onion
½ cup chopped fresh parsley, divided
4 teaspoons capers, rinsed
1½ 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
Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, ¼ cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining ¼ cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad. Makes 4 servings.
Nutrition Information: Per serving: 306 calories; 16 g fat(2 g sat); 8 g fiber; 28 g carbohydrates; 15 g protein; 223 mcg folate; 15 mg cholesterol; 4 g sugars; 0 g added sugars; 4,961 IU vitamin A; 97 mg vitamin C; 115 mg calcium; 4 mg iron; 467 mg sodium; 752 mg potassium
Printable recipe available at: http://www.eatingwell.com/recipe/252451/mediterranean-tuna-antipasto-salad/
