Protein-Packed Tuna and Black Bean Salad
This flavorful Tuna and Black Bean Salad is a delightful blend of protein-rich ingredients, perfect for a nutritious lunch or snack. Inspired by a weekend cooking session with my mom, this dish combines the classic taste of tuna with the hearty goodness of black beans and the freshness of diced tomatoes. Enhanced with shredded cheese and a hint of mayonnaise, it's a versatile recipe that can be enjoyed in various ways—on bread, with crispy crackers, or even scooped up with pork rinds for a low-carb option. Feel free to experiment with additional seasonings to suit your palate. This salad not only satisfies your hunger but also packs a punch of flavor and nutrients, making it a great choice for anyone looking to stay energized throughout the day.
N/A
Servings
166
Calories
7
Ingredients
Ingredients
Tuna in water
1 (7-ounce can, drained)
Italian-style diced tomatoes
1 (14.5-ounce can, drained)
Black beans
1 (15-ounce can, rinsed and drained)
Shredded colby or Monterey jack cheese
1/2 (cup (a good handful))
Mayonnaise
1/4 (cup)
Hard-boiled eggs
2 (diced)
Parmesan cheese
1 (tablespoon (optional))
Instructions
1
In a medium-sized mixing bowl, combine the drained tuna, drained diced tomatoes, rinsed and drained black beans, shredded cheese, diced hard-boiled eggs, and mayonnaise.
2
If desired, sprinkle in the optional parmesan cheese for an extra layer of flavor.
3
Using a spatula or spoon, gently stir the mixture until all ingredients are evenly incorporated.
4
Taste the salad and adjust seasonings if necessary, adding salt, pepper, or any additional spices that you prefer.
5
Serve immediately as a filling salad, or refrigerate for 30 minutes to allow the flavors to meld together. Enjoy it spread on bread, atop crackers, or even on a bed of lettuce.
Nutrition Information
7g
Fat
9g
Carbs
14g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Protein-Packed Tuna and Black Bean Salad?
It is a flavorful and nutritious blend of tuna, black beans, diced tomatoes, and hard-boiled eggs, perfect for a healthy lunch or snack.
How much protein is in one serving of this salad?
Each serving contains approximately 14g of protein.
What are the primary ingredients needed for this recipe?
The main ingredients include canned tuna in water, Italian-style diced tomatoes, black beans, shredded cheese, mayonnaise, and hard-boiled eggs.
How many calories are in this tuna and black bean salad?
This salad contains 166 calories per serving.
Is this recipe considered low carb?
Yes, with only 9g of carbohydrates per serving, it is a great option for those looking for a low-carb meal.
What type of tuna should I use?
The recipe calls for a 7-ounce can of tuna packed in water, which should be drained before mixing.
How do I prepare the black beans for this salad?
You should use a 15-ounce can of black beans, making sure to rinse and drain them thoroughly.
What kind of cheese is best for this recipe?
Shredded Colby or Monterey Jack cheese is recommended, as it adds a nice flavor and texture.
Is the Parmesan cheese required?
No, the tablespoon of Parmesan cheese is optional and can be added for an extra layer of flavor if desired.
Can I eat this salad if I am on a high-protein diet?
Absolutely, this salad is specifically designed to be protein-packed and energizing.
What are some ways to serve this tuna salad?
You can enjoy it on bread, with crispy crackers, atop a bed of lettuce, or even with pork rinds for a low-carb snack.
Should the salad be served immediately?
You can serve it immediately, but refrigerating it for 30 minutes allows the flavors to meld together better.
How much fat is in this recipe?
There are 7g of fat per serving in this tuna and black bean salad.
How many ingredients are in this recipe?
There are a total of 7 ingredients used in this recipe.
What kind of tomatoes should I buy?
The recipe suggests a 14.5-ounce can of Italian-style diced tomatoes, drained.
Can I add more seasonings to the salad?
Yes, you can adjust the seasonings by adding salt, pepper, or any additional spices to suit your personal palate.
Who inspired this recipe?
This dish was inspired by a weekend cooking session with the creator's mother.
How much mayonnaise is used?
The recipe uses 1/4 cup of mayonnaise to bind the ingredients together.
How do I prep the hard-boiled eggs?
You should use 2 hard-boiled eggs and dice them before adding them to the mixing bowl.
Is this recipe easy to make?
Yes, it is tagged as an easy recipe and involves simply mixing prepped ingredients in a bowl.
Is this salad good for meal prep?
Yes, because it can be refrigerated and the flavors improve over time, it is an excellent choice for meal prep.
What makes this salad flexible?
It is flexible because you can change the serving method or add extra spices and seasonings without ruining the base recipe.
Can I substitute the black beans?
While the recipe specifies black beans, you could likely use other legumes like chickpeas, though it will change the flavor profile.
What is the recommended serving size?
The specific serving size is not listed, but the nutritional data is calculated per serving based on the total batch.
Does this recipe contain fiber?
While the exact fiber count is not provided, black beans and tomatoes are naturally good sources of fiber.
Is this a light meal?
Yes, it is tagged as a light meal, making it ideal for lunch or a heavy snack.
Can I use fresh tomatoes instead of canned?
You can, but using Italian-style diced tomatoes from a can provides specific seasoning and a softer texture that blends well with the tuna.
What tools do I need for this recipe?
You only need a medium-sized mixing bowl and a spatula or spoon for stirring.
Is there any sugar in this recipe?
The sugar content is negligible or null based on the provided nutritional information.
Can I serve this with pork rinds?
Yes, serving it with pork rinds is a recommended option for those looking to keep the meal low-carb.