Green Beans Of The Sea Salad
A vibrant and protein-packed salad combining green beans, tuna, eggs, potatoes, and fresh vegetables, dressed in a tangy lemon vinaigrette with crunchy nuts, perfect for light lunches or picnics.
Ingredients
- 1 lb. can cut green beans, drained ⓘ
- 2 (6 to 7 oz.) cans tuna, drained ⓘ
- 1/2 to 1 red onion, sliced into thin rings ⓘ
- 2 hard-boiled eggs, cut into 8 pieces each ⓘ
- 2 boiled and diced red potatoes ⓘ
- 1 tsp. salt ⓘ
- 3 Tbsp. olive oil ⓘ
- 2 Tbsp. lemon juice ⓘ
- 2 Tbsp. wine vinegar ⓘ
- 1 Tbsp. grated Parmesan cheese ⓘ
- 1/2 tsp. oregano ⓘ
- 1/4 cup crushed walnuts or pecans ⓘ
- 1 to 2 firm, ripe tomatoes, cut into wedges ⓘ
Instructions
- Put the green beans, tuna, red onion, eggs, and boiled potatoes into a large bowl.
- Mix the olive oil, lemon juice, wine vinegar, salt, oregano, and Parmesan cheese together in a separate small bowl.
- Pour the dressing over the vegetable and tuna mixture and toss to combine.
- Sprinkle crushed walnuts or pecans over the salad.
- Garnish with tomato wedges and serve.
Tips & Substitutions
For added flavor, consider substituting fresh herbs like basil or parsley for the oregano. If you prefer a creamier dressing, mix in a tablespoon of Greek yogurt. Canned tuna can be swapped with other seafood like canned salmon or even grilled fish from Mediterranean recipes for a different taste. Ensure to taste and adjust seasoning to your preference before serving.
Serving Suggestions
This salad makes an excellent light lunch or dinner option and pairs beautifully with crusty bread or a side of mixed greens. For additional protein, consider serving it alongside grilled fish and shrimp. A chilled glass of white wine complements the flavors, making it a refreshing choice for warm days. Feel free to customize with seasonal vegetables.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The salad can be enjoyed cold, but if you prefer it warm, gently reheat it on the stovetop over low heat, being careful not to overcook the eggs and tuna. Fresh tomatoes can be added just before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Green Beans Of The Sea Salad contains roughly 454 calories, with 24g protein, 44g carbohydrates, and 24g fat. It is an excellent source of iron (117% of the Daily Value), dietary fiber (79% of the Daily Value), and calcium (72% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 2078mg per serving (90% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Is there a vegetarian alternative to this recipe?
Yes! To create a vegetarian version, omit the tuna and replace it with chickpeas or white beans for protein. You can also add more vegetables like bell peppers or cucumbers for added crunch and flavor. The dressing will still tie all the ingredients together beautifully.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).