Green Bean Tuna Salad with Artichoke Hearts and Red Onion – 80 Twenty Nutrition

Green Bean Tuna Salad with Artichoke Hearts and Red Onion

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I love tuna. It’s on the pantry must-haves list I give out to my clients to help them stock up for preparing quick and healthy meals. a super convenient way to add protein to salads when you don’t have time to cook. And that’s a situation I’m finding myself in more and more these days. Summer is here and the heat and humidity makes me not want to turn on the oven. That’s why this yummy Green Bean Tuna Salad with Artichoke Hearts is the perfect summer lunch or light dinner!

The flavors of this salad are beautifully balanced. Dill and fish is always a great combo, and the marinated artichoke hearts bring some tartness and saltiness. The red onion is slightly sweet and so are the blanched green beans. I know that sounds silly, but they green beans really are sweet if you cook them right!

Green Bean Salad with Tuna and Artichoke Hearts - paleo, keto, low-carb, primal, gluten-free, whole30 - recipe by Christy Brissette media dietitian 80 Twenty Nutrition Toronto

One of my favorite stories about green beans is we had another couple over for dinner one night and the husband asked me, “What did you put on these green beans? They’re delicious!”

I had to laugh because all I did was blanch them. That’s it, that’s all. Just boiled some water, put in the green beans for 1 minute until they turned a brilliant green, and then ran them under cold water to stop the cooking process. The result? Perfectly crisp green beans with vibrant green color and delicate sweetness.

If you don’t want to turn on the stove at all, you could always blanch your beans by boiling some water in a kettle and then soaking the green beans for a minute or so until they soften. You could always microwave them too if you like.

Green Bean Salad with Tuna and Artichoke Hearts - paleo, keto, low-carb, primal, gluten-free, whole30 - recipe by Christy Brissette media dietitian 80 Twenty Nutrition Toronto

This delicious twist on a Nicoise Salad is pescetarian, low carb, keto, paleo and gluten-free. Plus you’re getting plenty of protein power from your tuna. I love this Green Bean Tuna Salad for a quick meal when I’m in a rush. It’s also great for meal prep because it won’t wilt in the fridge like most leafy salads.

Tips to Buying Low Mercury BPA-Free Tuna

Choose light tuna rather than white tuna to limit the amount of mercury you’re taking in.

Light tuna comes from skipjack tuna which is a smaller fish. Think about it: the larger the fish, the more fish it’s eaten and the more mercury it’s been exposed to. That’s why you want to eat the smaller guys most of the time.

White tuna is mostly albacore tuna, a much larger fish that has triple the amount of mercury as light tuna.

Green Bean Salad with Tuna and Artichoke Hearts - paleo, keto, low-carb, primal, gluten-free, whole30 - recipe by Christy Brissette media dietitian 80 Twenty Nutrition Toronto

If you’re concerned about BPA (bisphenol A), buy your tuna pouches rather than cans when you can. You may also be able to find BPA-free cans.

Some BPA-free tuna brands I love include Crown PrinceVital Choice and Wild Planet.

(Note: these are links to order from Amazon. If you do place an order, I get a small percentage which helps support this site).

 

Green Bean Tuna Salad with Artichoke Hearts and Red Onion

Green Bean Salad with Tuna and Artichoke Hearts - paleo, keto, low-carb, primal, gluten-free, whole30 - recipe by Christy Brissette media dietitian 80 Twenty Nutrition Toronto

What’s your go-to quick and easy summer meal when you don’t feel like cooking? I’d love to hear your ideas!

blog signature - Christy Brissette media dietitian 80 Twenty Nutrition

Green Bean Tuna Salad with Artichoke Hearts and Red Onion

This crisp and delicious salad is pescetarian, low carb, keto, paleo and gluten-free. Plus you're getting plenty of protein power from your tuna!
Servings 2
Calories 129 kcal
Prep Time 2 minutes
Cook Time 2 minutes
Total Time 6 minutes

Ingredients
  

Salad

  • 2 cups green beans raw and cleaned or frozen
  • 1 can light tuna packed in water, BPA-free
  • 1/4 Red onion sliced thinly
  • 4 Artichoke hearts marinated, sliced thinly
  • 2 tbsp fresh dill minced

Dressing

  • 3 tbsp lemon juice
  • 1 pinch Salt and pepper
  • 1 clove garlic mined
  • 1 tsp Dijon mustard

Instructions
 

  • Bring a medium-sized pot of water to a boil. Add the green beans and blanch for about 1 minute or until bright green and slightly tender (or if frozen, about 2 minutes). Pour into a colander and run under cold water.
  • Put your cooked green beans into a large bowl. Add your remaining salad ingredients.
  • For the dressing, add all of the ingredients to a mason jar and shake to combine. Pour over your salad and toss to coat. Enjoy!

Notes

Nutrition

Calories: 129kcalCarbohydrates: 13gProtein: 16gFat: 1gSaturated Fat: 0.01gPolyunsaturated Fat: 0.02gMonounsaturated Fat: 0.01gCholesterol: 25mgSodium: 1275mgPotassium: 401mgFiber: 3gSugar: 4gVitamin A: 700IUVitamin C: 25.6mgCalcium: 60mgIron: 1.3mg
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