Tuna Salad with Eggs, Olives, and Beans

When you have a few pieces of tuna in the fridge, it’s the perfect time to make a delicious and hearty tuna salad with fresh vegetables. This easy recipe is ideal for breakfast, lunch, or a light dinner, bringing nutrition and flavor to your table.

The classic tuna salad combines tender potatoes, juicy cherry tomatoes, crisp lettuce, fresh green beans, boiled eggs, onions, and savory black olives. All these ingredients pair perfectly with high-quality tuna to create a balanced and satisfying meal.

Drizzle with olive oil and a squeeze of lemon juice to enhance the taste. This Mediterranean-style tuna salad is rich in protein and healthy fats. Also, it is quick to prepare, making it a great choice for busy weekdays.

Directions

1. Cook the tuna in salted water for 30 minutes. Remove from water and let cool and dry.
2. Rinse the potatoes well and cut into 4 pieces lengthwise. Rinse the stitches of the green beans well. Boil potatoes and stitches in salted water. Place in a colander and refrigerate.
3. Also, boil the eggs, peel them, chill them, and cut them in half.
4. Rinse lettuce leaves and arugula. Wash the cherry tomatoes and cut them in half.
5. Place the lettuce leaves on the bottom of the serving plate. Take tuna, potatoes, tomatoes, eggs, olives, and green beans. Drizzle with olive oil and lemon juice before serving.

Why Tuna is Good for You (and for tuna salad with olives, eggs, and beans)

Tuna is rich in high-quality protein, omega-3 fatty acids, and essential vitamins like B12 and D. These nutrients support heart health, brain function, and overall energy levels.

Adding tuna to your diet, especially in a balanced tuna salad with olives, eggs, and beans, can help you stay full longer and maintain a healthy metabolism. It is a smart choice for anyone looking to eat light and stay nourished.

This fish is also low in fat and calories, making it ideal for weight-conscious meals. Whether you are preparing a quick lunch or a wholesome dinner, tuna brings both taste and health benefits to your plate.

Video by Health and Nutrition

Health Risks of Eating Tuna

While tuna is nutritious, it can pose health risks if consumed in large amounts. One major concern is mercury content, especially in larger tuna species like albacore or bigeye. High mercury levels can affect the nervous system, particularly in pregnant women and young children.

Canned or processed tuna may also contain added sodium or preservatives, which can increase the risk of high blood pressure and heart disease if eaten frequently. Always check labels and choose low-sodium options when possible.

Additionally, if your tuna salad includes mayonnaise or is not stored properly, it can spoil quickly and cause foodborne illnesses. Keep your tuna salad refrigerated and consume it within a safe time frame to minimize these risks.