5.0 from 15 votes
Healthy White Bean Tuna Salad
Easy to make Tuna Salad recipe made with white beans and a handful of other healthy ingredients. Ready in just 10 minutes.
Prep Time
10 mins
Total Time
10 mins
Servings: 4
Calories: 365 kcal
Course:
Side Dish , Salad , Appetizer
Cuisine:
American
Ingredients
- 1 large red onion
- 1 lemon zested and juiced plus 1 lemon, cut into wedges
- Kosher salt and ground pepper to taste
- 30 ounces cannellini or Great Northern white beans 2 (x 15 oz cans), drained and rinsed
- 12 ounce tuna in olive oil 2 (x 6 oz cans), drained well
- 2/3 cup sliced black olives
- 2 celery stalks finely chopped
- 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!
Cup of Yum
Notes
- Use good-grade tuna in olive oil. You may use tuna in water but you will need to add a bit of oil to the salad.
- I used white beans but you can use any other beans of choice. Don't like beans? use chickpeas.
- Crushed red peppers are optional if you don't like a bit of spice.
- Tip: Chill this salad in the fridge for 30 minutes before serving.
Nutrition Information
Serving
1cup
Calories
365kcal
(18%)
Carbohydrates
39g
(13%)
Protein
35g
(70%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
5g
Cholesterol
26mg
(9%)
Sodium
1226mg
(51%)
Potassium
401mg
(11%)
Fiber
12g
(48%)
Sugar
2g
(4%)
Vitamin A
508IU
(10%)
Vitamin C
21mg
(23%)
Calcium
163mg
(16%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 365
% 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.