Healthy, Quick, and Inexpensive Recipe: Cucumber Blackbean Tuna Salad

I don’t know why tuna has such a bad rep…packed with protein and omega-3s, cheap, and easy prep (hello, can opener!), this fish should definitely be a staple in everyone’s kitchen.  I thought I’d share one of my favorite tuna recipes today. It’s a recipe I use when I’m looking for something that’s fresh, high in protein and fiber, low in calories, and high in volume.  I probably make this at least once a week.  This is especially great for anyone trying to lose weight because the protein and fiber will make you feel full for hours, not to mention it’s a pretty generous portion size, so you don’t feel like you’re starving yourself.  Plus, the whole salad is only 357 calories! If you’d like, you could eat half of it, add a side of fruit and a cup of skim milk, and you’ve got a complete meal that way, too.

Homemade Cucumber Blackbean Tuna Salad

  • 1 cup diced cucumber
  • 1/2 cup black beans
  • 1/4 cup chopped onions
  • 1 tablespoon mayonnaise (a little goes a long way!)
  • 1 can tuna, drained
  • dash of black pepper

All my ingredients, ready to go

Dicing up the cucumber. You’re going to need 1 cup, which is about 1/2 of a cucumber.

Drain and rinse the black beans (if you used canned beans), and drain the water from the tuna.

Throw all your ingredients together in a bowl or tupperware (don’t forget to add the black pepper)

When it’s all mixed together, feel free to eat it by itself, or what I like to do is put it in a whole wheat pita or whole wheat tortilla.

I cannot tell you how delicious this, especially for the summer when its 100*F outside and you just want something cold, light, and fresh to eat.

Nutrition Facts (for entire recipe):

  • Calories: 357
  • Total fat: 13.2 g
  • Saturated fat: 1.7 g
  • Cholesterol: 66.3 g
  • Sodium: 524.1 mg
  • Potassium: 769.2 mg
  • Carbohydrates: 28.0 g
  • Fiber: 10.3 g
  • Protein: 33.9 g

Not to mention a multitude of vitamins and minerals (% daily values):

  • 5.2% Vitamin A
  • 38% Vitamin B-12
  • 22.6% Vitamin B-6
  • 13.5% Vitamin C
  • 15% Vitamin D
  • 3.6% Vitamin E
  • 4.8% Calcium
  • 12.0% Copper
  • 37.5% Folate
  • 22.2% Iron
  • 19.0% Magnesium
  • 25.8% Manganese
  • 91.1% Niacin
  • 4.8% Pantothenic Acid
  • 15.8% Phosphorus
  • 5.0% Riboflavin
  • 152.1% Selenium
  • 16.9% Thiamin
  • 8.5% Zinc

Cost breakdown:

  • 1 can tuna: $0.70
  • 1/2 cup canned black beans: $0.23
  • 1/4 cup onion: $0.09
  • 1 tablespoon mayonnaise: $0.06
  • 1/2 cucumber: $0.25

Total Cost: $1.33….and who says healthy food is “too expensive”?? This is way cheaper than anything of similar volume at a fast food restaurant (Big Mac, Whopper, etc.).  Let me know if you give it a try!

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Categories: Recipes | Tags: , , , , , , , , , | 4 Comments

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4 thoughts on “Healthy, Quick, and Inexpensive Recipe: Cucumber Blackbean Tuna Salad

  1. WOW! So many vitamins and minerals, not to mention easy on the wallet.

    Only problem: I WISH I LIKED TUNA!

    Any suggestions for an alternative for the tuna? Thanks girl

    • Well there’s always canned chicken! Or, you could bake a chicken breast, shred it with forks, and use about a 1/2 cup of shredded/diced chicken as a substitute for the tuna. The nutrition facts would be a little off, but it’d still be a very healthy option! 🙂

  2. Ian

    I make this all the time, but don’t like onions so I put celery in it for texture. Also I haven’t used black beans before so I am going to try that too.

  3. That looks fantabulous! Thanks for the idea, Emily. My normal propensity for cooking has been somewhat dampened by this heat, so I just might have to give this a try.

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