Horta da Maria -Salada de Feijão Branco e Atum com Vinagrete de Manjericão

White Bean and Tuna Salad with Basil Vinaigrette

Nutritious white bean and tuna salad with basil vinaigrette. Rich in protein and fiber, convenient for everyday meals and full of freshness.

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There are recipes that combine everything we look for in our daily lives: practicality, freshness, and nutrition. This white bean and tuna salad is exactly that — a balanced meal, rich in protein and fiber, perfect for those who want to eat well without complicating things.

White beans provide satiety, a creamy texture, and a generous dose of minerals. Tuna is an excellent source of lean protein. Eggs enhance the nutritional value, while green beans and lettuce add crunch and lightness. The final star is the basil vinaigrette—aromatic, fresh, and full of character—that brings all the ingredients to life.

Ingredients:

  • Cooked green beans (about 340 g)
  • 1 small chopped shallot
  • 1 cup of fresh basil leaves
  • 3 tablespoons of olive oil
  • 1 tablespoon of red wine vinegar
  • 4 cups of shredded lettuce
  • 1 large can (425 g) of white beans, rinsed and drained
  • 2 cans of solid tuna in water, drained
  • 4 hard-boiled eggs, cut in half
  • Salt and pepper to taste.

Preparation method:

1️⃣ Cook the green beans in boiling salted water for 3 to 4 minutes, until tender but still firm. Drain and rinse with cold water to stop the cooking process.

2️⃣ In a blender, blend the shallot, basil, olive oil, vinegar, and a pinch of salt and pepper until you obtain a smooth and aromatic sauce.

3️⃣ Mix half of the sauce with the green beans in a large bowl. Add the lettuce, white beans, and tuna, tossing gently to combine.

4️⃣ Finish with the remaining vinaigrette and arrange the boiled eggs on top.

5️⃣ Serve fresh — it's a complete, nutritious meal, perfect for any time of the week.

✨ Practical tip: You can add cherry tomatoes, cucumber, or radishes for extra crunch. If you want an even more filling version, add diced cooked potatoes.

A simple salad, rich in nutrients and made with fresh ingredients — just the way we like it at Maria's Garden. Because the difference is in the flavor! 🥗🐟

Recipe inspired by Coolicias's sharing — adapted by Horta da Maria for a more practical, nutritious and refreshing version.

Cabazes de Frutas e Legumes de Subscrição Mensal