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Catch of the [Mid]Day

Lunch doesn't have to be drive-through to be quick or take 30 minutes to be delicious. Reimagine your lunch with this quick, easy and dairy-free tuna salad!


When I was growing up, lunch was almost always a sandwich. We ate a lot of cold cuts. A lot. But,... when we were out of cold cuts, tuna salad made its entrance, usually with lots of mayo.


Now that I'm older and (hopefully!) a little wiser, I aim to include healthier foods in my diet, so I very rarely choose a cold cut sandwich. Instead, my lunches are much more varied and include healthy grains, lean and fresh proteins, lots of veggies, and some healthy fats. Yet, every once in a while, I long for something simple and reminiscent of my youth (don't we all?), especially on a Monday.


I'd like to claim that my inspiration for this post stemmed from a genius moment, but honestly, I haven't been to the store yet today and my fridge was looking a little bare. When this happens, my pantry often saves the day. This recipe is, in fact, the result of a day like this a few years ago, when I needed a satisfying yet healthy lunch option.


The key to making this sandwich work is the smashed cannellini beans, which add both depth of flavor and a creamy mouth feel. It's just an added bonus that the beans are chock full of fiber, protein, B-vitamins (like B-12), and minerals, like zinc and potassium. Mixed with the other ingredients, this is one powerhouse of a sandwich.


Cannellini Tuna Salad


1 can sustainably-sourced tuna, in water

1 can cannellini beans, rinsed and drained

1 stalk celery, small diced

1/4 cup small diced onion

1/2 lemon, juiced (about 2 Tbsp)

2 Tbsp olive oil

1T chopped fresh parsley

1/2 tsp garlic powder

salt and pepper, to taste


In a small bowl, mix all ingredients except olive oil.



Use a fork to smash the cannellini beans to the side of the bowl and incorporate into the salad.




Once mixed, drizzle olive oil over the top and stir to combine.




Salt and pepper to taste. Serve over a bed of baby greens or on whole grain bread as a sandwich. Enjoy!



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