News & Updates
Jul 28

A Refreshing & Nourishing Summer Salad

This post features the recipe for a refreshing salad packed with nutritious ingredients that offer a range of health benefits. Here’s why it’s good for you:

  • Tuna is an excellent source of lean protein, omega-3 fatty acids, and various vitamins and minerals. It promotes heart health, supports brain function, and aids in muscle repair and growth.
  • Beans, whether northern or black, provide a great source of plant-based protein, fiber, and essential nutrients. They help regulate blood sugar levels, promote digestive health, and contribute to satiety and weight management.
  • Cherry tomatoes are rich in antioxidants like lycopene, which supports heart health and reduces the risk of chronic diseases. They also provide vitamins A and C, which boost immunity and promote healthy skin.
  • Green beans are low in calories and high in fiber, vitamins C and K, and folate. They contribute to bone health, support immune function, and aid in cellular repair and growth.
  • Spinach is a leafy green vegetable that offers a wealth of nutrients, including iron, calcium, vitamin K, and folate. It supports bone health, aids in blood clotting, and contributes to overall vitality.

Here’s the easy recipe for this delicious and wholesome summer dish. Minimal cooking required!

Tangy Tuna and Bean Salad

Ingredients

  • 2 cans of tuna
  • 1 can of northern beans or black beans, drained and rinsed
  • 1 pint of cherry tomatoes, halved
  • 1 packet of frozen green beans, thawed
  • 1 pound of spinach
  • 1 box of rice

Instructions

  • Cook the rice as per your method of choice.
  • Wash and halve cherry tomatoes.
  • In a large bowl, combine the drained tuna, northern or black beans, corn, and thawed green beans.
  • Gently toss the ingredients together to mix well.
  • Place the spinach in a bowl and top it with the drained tuna, northern or black beans, corn, green beans and cooked rice.
  • Place the halved cherry tomatoes on top.
  • Dress the salad to your liking. You can use olive oil, vinegar, and salt for an easy dressing.
  • Serve the salad chilled and enjoy!
  • Meghna Mhatre

    Meghna is a summer intern at the Center for Wellbeing and Happiness. She is a graduate student at Columbia University pursuing her Masters in Public Health, focusing on Sociomedical Sciences and Health Communication. A native of Mumbai, India, she is passionate about mental health awareness, fitness and nutrition, and spirituality. In her free time, she enjoys working out, learning about astrology, exploring Central Park, and starting a new ‘Vent/Advice in the Park’ project with her best friend as an affordable and egalitarian mental health solution.