Tuscan Tuna and White Bean Sandwiches

May 10, 2023May 10, 20230 15
Tuscan Tuna and White Bean Sandwiches perfect for a quick lunch
in Sandwich

Prep

15 min

Cook

5 min

Ready In

20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can cannellini beans , rinsed and drained , then mashed
2 garlic cloves , finely chopped
1 tablespoon fresh lemon juice
2 tablespoons olive oil
2 tablespoons chopped fresh parsley or 2 tablespoons basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 cans italian tuna in vegetable oil , drained
1/4 cup pitted black olives , finely chopped
1 celery rib , finely chopped
2 tablespoons finely chopped red onions
2 tablespoons olive oil
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper
8 slices rustic bread
1 cup loosely packed trimmed watercress leaf

Nutrision Information

Servings Per Recipe
4
Calories
362
Sugar
2g
Fat
20g
Tuscan Tuna and White Bean Sandwiches are a quick and easy lunch option that pack a healthy punch. Made with protein and omega-3 rich Italian tuna, fiber and protein packed cannellini beans, and antioxidant-rich watercress, this sandwich is the perfect way to fuel your day without weighing you down. The mix of flavors and textures create a satisfying and delicious meal that is perfect for a busy day on the go.

Instructions

1.In a medium bowl, mix the mashed cannellini beans, chopped garlic, fresh lemon juice, olive oil, parsley or basil, salt, and black pepper. Set aside.
2.In another medium bowl, flake the Italian tuna into small pieces using a fork. Add the chopped black olives, celery rib, red onions, olive oil, fresh lemon juice, salt, and black pepper. Stir until well combined.
3.Toast the rustic bread slices and let cool for few minutes.
4.Spread the cannellini bean mixture onto one side of each slice of bread.
5.Top four slices with the tuna mixture, and then top with the watercress leaves.
6.Top each sandwich with the remaining bread slices and serve immediately.

PROS

Tuna is a great source of protein and omega-3 fatty acids.
Beans are high in fiber and protein and have many health benefits.
This sandwich is a great option for a quick and healthy lunch or dinner.

CONS

This sandwich may not be suitable for those who are allergic to seafood or follow a vegan or vegetarian diet.
Some may find the taste or texture of cannellini beans and tuna unappealing.

HEALTH & BENEFITS

This sandwich is a great source of protein, fiber, healthy fats, and other important nutrients. Tuna is rich in omega-3 fatty acids, which are important for heart health and brain function. Cannellini beans are high in fiber, protein, and other nutrients that can help to lower cholesterol, regulate blood sugar levels, and support digestive health.

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