{"id":754772,"date":"2022-05-12T08:45:33","date_gmt":"2022-05-12T06:45:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/fitness-recipe-bean-salad-with-tuna\/"},"modified":"2026-04-16T15:36:54","modified_gmt":"2026-04-16T13:36:54","slug":"fitness-recipe-bean-salad-with-tuna","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/fitness-recipe-bean-salad-with-tuna\/","title":{"rendered":"Fitness Recept: Boonensalade met Tonijn."},"content":{"rendered":"\n<p>Vandaag staat er een recept op het menu dat ideaal is voor die dagen waarop je overweldigd bent en je in een paar minuten een <strong>heerlijke en voedzame lunch of diner<\/strong> op tafel wilt hebben. Al wat je hoeft te doen is een paar ingredi\u00ebnten mengen en je hebt direct een <strong>smaakvol gerecht vol met<\/strong> eiwitten, vezels, gezonde vetten en complexe koolhydraten op tafel. Deze salade is ook geschikt voor maaltijdvoorbereiding en je kunt hem makkelijk mee naar het werk of op reis nemen.<\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><h3 class=\"wp-block-heading\">Ingredi\u00ebnten:<\/h3>\n<ul class=\"wp-block-list\"><li>480 g (2 blikken) witte bruine bonen (gewicht exclusief het vocht)<\/li>\n<li>120 g (1 blik) <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-olive-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opent in een nieuw tabblad)\">tonijn in olijfolie<\/a><\/li>\n<li>60 g ontpitte zwarte olijven<\/li>\n<li>25 ml <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">olijfolie<\/a><\/li>\n<li>20 ml citroensap<\/li>\n<li>2 grote handjes verse kruiden (peterselie, basilicum, dille, koriander, etc.)<\/li>\n<li>1\u20132 theelepels mosterd (Dijon)<\/li>\n<li>1 kleine rode ui<\/li>\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zout<\/a> &#8211; naar smaak<\/li>\n<li><div class=\"wp-block-column\"><br><br>gemalen peper &#8211; naar smaak<br><br><\/div> <div class=\"wp-block-column\"><\/div><\/li>\n<\/ul>\n<\/div>\n<div class=\"wp-block-column\"><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3868-1124x749.jpg\" alt=\"Bonensalade met tonijn - Ingredi\u00ebnten\" class=\"wp-image-354881\" title=\"Bonensalade met tonijn - Ingredi\u00ebnten\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3868-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3868-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3868-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3868-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\">Instructies:<\/h3>\n<p><strong>Spoel de bonen<\/strong> af met koud water en giet ze af om de vloeistof te verwijderen. Vervolgens&nbsp;doe je ze in een kom en voeg je <strong>fijngehakte rode ui, olijven in kleine stukjes en fijngehakte kruiden toe.<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3871-1124x749.jpg\" alt=\"Bean Salad with Tuna - Directions\" class=\"wp-image-354896\" title=\"Bean Salad with Tuna - Directions\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3871-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3871-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3871-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3871-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<p>Vervolgens, verwijder de olie van de <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-olive-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opent in een nieuw tabblad)\"><strong>tonijn<\/strong><\/a> en voeg deze toe aan het mengsel.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Vervolgens, neem een kleine kom voor de dressing.<\/p>\nVoeg <a class=\"ek-link\" aria-label=\"(opent in een nieuw tabblad)\" href=\"https:\/\/gymbeam.com\/bio-extra-vierge-olijfolie-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>olijfolie<\/strong><\/a><strong>, citroensap, mosterd (Dijon)<\/strong>, <a class=\"ek-link\" aria-label=\"(opent in een nieuw tabblad)\" href=\"https:\/\/gymbeam.com\/roze-himalaya-zout-fijn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zout<\/strong><\/a><strong> en gemalen peper<\/strong> toe.\nMeng het geheel en zorg ervoor dat alles goed vermengd is. Voeg vervolgens de dressing toe aan de salade, roer het goed door om de smaken te mengen, en je bent klaar.\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3896-1124x749.jpg\" alt=\"Bean Salad with Tuna\" class=\"wp-image-354910\" title=\"Bean Salad with Tuna\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3896-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3896-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3896-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8A1A3896-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Voedingswaarden<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>1 portie (3 porties totaal)<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energie<\/td><td class=\"has-text-align-center\" data-align=\"center\">341 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Eiwitten<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Koolhydraten<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vetten<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vezels<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>Bonensalade met tonijn is een heerlijke lunch, ideaal voor maaltijdvoorbereiding. Bovendien kunt u deze aanpassen aan uw smaak.<\/p>\nTry alternating the herbs you use or replacing beans with <a href=\"https:\/\/gymbeam.com\/pasta\/lentils\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lentils<\/strong><\/a><strong>&nbsp;of&nbsp;<\/strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chickpeas<\/strong><\/a><strong>.&nbsp;<\/strong>Zo kunt u nog veel meer nieuwe recepten cre\u00ebren. <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Aarzel niet en deel <strong>uw creaties<\/strong> op sociale netwerken en tag <strong>#gymbeamcom<\/strong>.<\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><\/div>\n<div class=\"wp-block-column\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Bonensalade met tonijn is een snel en voedzaam gerecht dat u in een paar minuten klaar heeft. Het heeft een heerlijke smaak en is ook ideaal voor maaltijdvoorbereiding.<\/p>\n","protected":false},"author":16,"featured_media":782307,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[14084,14015,14028],"tags":[14032,14062],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-754772","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-salads","8":"category-fitness-recipes-nl","9":"category-main-dishes-nl","10":"tag-fish-nl","11":"tag-high-protein-recipes-nl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness Recept: Boonensalade met Tonijn. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Bonensalade met tonijn is een lichte en evenwichtige zomermeal die je vult. 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