Southwest Black Bean and Corn Tuna Salad
User Reviews
5
-
Prep Time
10 mins
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Total Time
10 mins
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Servings
4 servings
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Calories
194 kcal
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Course
Main Course
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Cuisine
Mexican
Southwest Black Bean and Corn Tuna Salad
Description
This salad brings together drained canned tuna, black beans, corn, halved cherry tomatoes, and finely diced red onion with freshly chopped cilantro. The ingredients are combined using mayonnaise or Greek yogurt for creaminess, and seasoned with taco seasoning for a southwestern flair. The mixture is folded gently to maintain texture without breaking up the tuna too much.
The resulting salad has a mix of soft tuna chunks and crisp vegetables, balanced with herbaceous cilantro and a slightly spicy, zesty seasoning from the taco spice blend. The creamy binder binds the ingredients while keeping the salad moist but not soggy.
This salad is versatile and can be used as a filling for sandwiches or wraps, served open-faced on toast, wrapped in lettuce leaves, or eaten directly as a salad. Its ease of preparation and no-cook ingredients make it convenient for quick meals.
Notes advise that the recipe is easily scaled in quantity. For storage, it keeps well up to five days refrigerated in an airtight container. Fresh herbs can be substituted with dried if needed, adjusting the amount accordingly.
Ingredients
- 3 (5-oz.) cans tuna drained
- 1/2 cup corn frozen or canned, 105g
- 1/2 cup black beans rinsed & drained, 105g
- 1/2 cup cherry tomato halved
- 1/3 cup red onion finely diced, 80g
- 1/3 mayonnaise or Greek yogurt, light, 80g
- 1/4 cup cilantro freshly chopped
- 1 Tbsp taco seasoning
Instructions
- In a large mixing bowl, add all the ingredients. Fold using a wooden spoon until all ingredients are mixed thoroughly.
- Taste and add salt and pepper to your liking.
- Serve as a sandwich, on an open-faced piece of toast, in a lettuce wrap or eat straight up!
Notes
- The recipe quantity can be doubled or halved depending on your needs.
- Store the salad in an airtight container in the refrigerator for up to 5 days.
- If fresh cilantro is unavailable, any fresh herbs or 2 tablespoons dried cilantro can be used instead.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 194 kcal
% Daily Value*
| Serving | 1/4 of tuna salad (186g) | |
| Calories | 194kcal | 10% |
| Carbohydrates | 12g | 4% |
| Protein | 23g | 46% |
| Fat | 6g | 9% |
| Saturated Fat | 0.7g | 4% |
| Fiber | 3.4g | 14% |
| Sugar | 3.3g | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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