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Roasted Garlic Tuna Salad

Posted by memeinge
May 15, 2017
Featured in: Frugal Feasts, Lunch
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Roasted garlic gives this easy tuna salad tons of flavor while keeping the ingredients list simple and budget friendly

Roasted garlic gives this easy tuna salad tons of flavor while keeping the ingredients list simple and budget friendly


Roasted garlic gives this easy tuna salad tons of flavor while keeping the ingredients list simple and budget friendly

I'm all about having staples in my pantry so I never have to go to the grocery store. And I'm all about turning those pantry staples into meals that aren't just meals but they actually taste good and make your body feel good.

After coming home from a trip, I want to make easy recipes that don't require fancy ingredients or a lot of time. Tuna is probably one of my top five ingredients I use every week, so it makes sense that I keep a lot of canned tuna in the house.

I also always have at least 4 cans of different types of beans in the pantry because beans add nutritious and taste benefits to meals.

Roasted garlic gives this easy tuna salad tons of flavor while keeping the ingredients list simple and budget friendly

I combined them together, along with some roasted garlic because I always have at least 2 heads of garlic on my counter. And I was pleasantly surprised at how tasty this is. I always love tuna salad but after a while, the same old basic tuna salad can get old, ya know?

Roasting the garlic provides your tuna salad with a fun flavor punch that doesn't require a lot of effort. (P.S. want to know how I roast garlic? Check out this post on roasting garlic)

It is also free from the top 8 most common allergy foods.

This week is Food Allergy Awareness week which is something I am really passionate about because one of my favorite humans in the whole entire world has life threatening food allergies (peanuts, tree nuts, and shellfish). Despite being someone who lives off peanuts, eggs & dairy, I think it's still important to be knowledgeable about food allergies even if it doesn't directly affect you.

Undoubtedly you probably know someone who avoids certain ingredients whether or not they have an anaphylactic reaction to them.


Roasted garlic gives this easy tuna salad tons of flavor while keeping the ingredients list simple and budget friendly

So while I love my peanuts, eggs, dairy, shellfish, etc., I want everyone to be able to enjoy good food and have recipes to make good food. And this tuna salad is just that.

I made a big batch for the week, and I am pumped to have it for lunch & snacks for the next few days.

The only complaint I have is that I really wish tuna salad was a prettier dish to photograph...

Roasted garlic gives this easy tuna salad tons of flavor while keeping the ingredients list simple and budget friendly

Roasted garlic gives this easy frugal tuna salad tons of flavor to keep the ingredients simple via @healthyaperture
Roasted garlic gives this easy tuna salad tons of flavor while keeping the ingredients list simple and budget friendly

Roasted Garlic Tuna Salad

Yield

Serves 6

Ingredients

  • 15 ounces white beans, rinsed & drained
  • 1 TBSP olive oil
  • 1 head roasted garlic (about 1 TBSP)
  • 2 TBSP lemon juice
  • 1/4 tsp salt
  • 1/8 tsp cayenne pepper
  • 12 ounces tuna, drained

Directions

  1. Add the beans, olive oil, roasted garlic, lemon juice, salt, and cayenne pepper to a mini food processor. 
  2. Blend until completely smooth.
  3. Transfer to a bowl and stir in tuna until completely combined.
  4. Keep covered in the fridge for up to 4 days. Enjoy!

 

Notes: 

*Makes 3 cups tuna salad

*Recipe tested using 3 (4 ounce) cans tuna in water with less salt. Decrease salt to 1/8 tsp or omit if using tuna with a lot of added salt.

*You can roast the garlic ahead of time or right before preparing. 

*Make sure to use tuna without soy if needed

*Omit cayenne pepper for a milder tuna salad

Click for nutritional information
Calories 130
Carbohydrates 10.8g
Fiber 3.5g
Sugar 0.2g
Fat 3.8g
Protein 14g
Sodium 249mg
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memeinge

memeinge
Meme Inge is the author of the FRUGAL FEASTS Feature on HealthyAperture and is a registered dietitian/nutritionist living in sunny San Diego, CA. Growing up surrounded by a family of cooks, Meme has always been a lover of food. She started the blog Living Well Kitchen as an outlet for sharing her kitchen creations and nutrition knowledge with others. Living Well Kitchen is busting with recipes, practical nutrition advice, local restaurant reviews, fitness fun, and any other ramblings she may have. Join her as she waxes poetic about fruits & veggies and tries to make southern staples just a little bit healthier
More posts by memeinge
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