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Tuna and White Bean Salad
Here is a tasty way to transform an ordinary canned tuna into a delicious meal. This Tuna White Bean Salad is great for potlucks, perfect for a light lunch, and even an appetizer. It tastes wonderful with some gluten-free scoops.
Prep Time
15 mins
Total Time
15 mins
Servings: 4
Calories: 410 kcal
Course:
Salad , Appetizer
Cuisine:
American
Ingredients
Salad
- 12 oz cooked white kidney or navy beans (you can use canned beans) drained and rinsed
- 10 oz Drained canned tuna
- ½ red onion chopped
- ½ cup thinly sliced scallions
- ⅓ cup fresh parsley
Dressing
- ½ cup extra virgin olive oil
- Juice of 1 lemon
- ½ teaspoon Salt and freshly ground pepper
Instructions
Salad
- In a large bowl, combine the beans, tuna, red onion, and scallions.
Cup of Yum
Dressing
- In a small bowl, combine oil, lemon juice, salt and black pepper.
- Add the dressing and cut fresh parsley to the salad, and toss gently until well combined. Taste for seasoning and add more salt and pepper if necessary. Refrigerate for 1 hour or serve immediately.
Notes
- Use fresh lemon juice rather than bottled. It has a much brighter and fresher flavor and makes all the difference!
- Canned beans work perfectly fine here, just be sure to drain and rinse them thoroughly before using.
- This salad tastes even better when you let it sit for a little bit or overnight as it allows all the flavors to develop.
Nutrition Information
Calories
410kcal
(21%)
Carbohydrates
20g
(7%)
Protein
20g
(40%)
Fat
28g
(43%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
3g
Monounsaturated Fat
20g
Trans Fat
0.003g
Cholesterol
26mg
(9%)
Sodium
833mg
(35%)
Potassium
453mg
(13%)
Fiber
5g
(20%)
Sugar
1g
(2%)
Vitamin A
587IU
(12%)
Vitamin C
11mg
(12%)
Calcium
72mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 410
% Daily Value*
| Calories | 410kcal | 21% |
| Carbohydrates | 20g | 7% |
| Protein | 20g | 40% |
| Fat | 28g | 43% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 20g | 100% |
| Trans Fat | 0.003g | 0% |
| Cholesterol | 26mg | 9% |
| Sodium | 833mg | 35% |
| Potassium | 453mg | 10% |
| Fiber | 5g | 20% |
| Sugar | 1g | 2% |
| Vitamin A | 587IU | 12% |
| Vitamin C | 11mg | 12% |
| Calcium | 72mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.