Healthy White Bean Tuna Salad
User Reviews
5
Healthy White Bean Tuna Salad
Description
The salad features cannellini beans and tuna in olive oil as primary ingredients, providing creaminess and rich, savory notes. Thinly sliced red onions are quick-pickled with lemon juice and salt to soften sharpness and add brightness. Black olives contribute a salty contrast, while celery adds refreshing crunch and parsley brings herbal freshness.
The seasoning includes lemon juice and zest for acidity and a half teaspoon of chili pepper for mild heat. The salad is gently stirred to combine and served chilled or at room temperature. Lemon wedges accompany the dish to enhance tanginess as desired.
For serving, the salad works well on its own or as a topping for greens or crusty bread. The combination of beans and tuna makes it filling yet light, suitable for warm weather meals or quick lunches. It can be prepared ahead and chilled to meld flavors further.
Notes recommend using quality tuna in olive oil for richer taste, though tuna in water can be used if some oil is added separately. Beans can be substituted with chickpeas if preferred. Red pepper flakes are optional depending on spice tolerance. Chilling the salad before serving is suggested to enhance flavor melding and texture.
Ingredients
- 1 large red onion
- 1 lemon zested and juiced plus 1 lemon, cut into wedges
- salt to taste, Kosher
- black pepper to taste, Kosher
- 30 ounces cannellini beans 2 (x 15 oz cans), drained and rinsed, or Great Northern white beans
- 12 ounce tuna 2 (x 6 oz cans), drained well, in olive oil
- 2/3 cup black olive sliced
- 2 celery finely chopped, stalks
- 1/4 cup parsley chopped
- ½ teaspoon Chili pepper or crushed red peppers, or to taste
Instructions
- To make the pickled onion, slice the onion very thinly, and add it to a small bowl.
- Squeeze the lemon over the onion and add a pinch of salt and 1 tablespoon of water. Set aside until the rest of the ingredients are ready.
- To a salad bowl, add the beans, together with the tuna, olives, celery, pickled onion, and freshly chopped parsley. Gently stir to combine.
- Serve the salad with lemon wedges and enjoy!
Notes
- Opt for high-quality tuna in olive oil for better flavor; if using tuna in water, add a bit of olive oil to maintain richness.
- Substitute cannellini beans with other beans or chickpeas according to preference.
- Adjust chili pepper or red pepper flakes to taste or omit for a milder salad.
- Chill the salad in the refrigerator for at least 30 minutes before serving to enhance flavor melding.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 365 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 365kcal | 18% |
| Carbohydrates | 39g | 13% |
| Protein | 35g | 70% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 26mg | 9% |
| Sodium | 1226mg | 51% |
| Potassium | 401mg | 9% |
| Fiber | 12g | 48% |
| Sugar | 2g | 4% |
| Vitamin A | 508IU | 10% |
| Vitamin C | 21mg | 23% |
| Calcium | 163mg | 16% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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