Tuna and White Bean Salad
User Reviews
5
Tuna and White Bean Salad
Description
This salad features canned white beans drained and mixed with minced garlic, capers for briny flavor, and extra virgin olive oil combined with fresh lemon juice. The tuna, packed in oil, is gently flaked into the bean mixture, lending a subtle richness and protein. Quick-pickled thin red onion slivers add brightness and a vinegary zip to the dish.
Fresh snipped dill and minced parsley impart herbaceous notes that finish the salad with a fresh dimension. The combination yields varied textures — tender beans, soft tuna flakes, and crisp onions — and balanced flavors from citrus, herbs, and savory capers. It can be served right away or chilled, making it convenient for meal prep or a light lunch.
Seasoning with salt and freshly cracked black pepper is adjusted to taste to complement the other ingredients. The salad holds well refrigerated for a few days, making it practical to prepare in advance.
Ingredients
quick pickled onions
- 1/4 small red onion cut in thin slivers
- 3 tsp vinegar any vinegar: red, white, or cider vinegar
salad
- 15 ounce White beans canned, drained
- 1 clove garlic minced, or shallot
- 1 Tbsp capers
- 3 Tbsp extra virgin olive oil or more to taste
- lemon juice of half
- salt fresh cracked, to taste
- black pepper fresh cracked, to taste
- 4-6 ounces tuna fish canned or jarred, packed in oil
- dill fresh, snipped
- parsley fresh, minced
Instructions
- Put the slivered onion and vingear in a small jar and toss to combine. Set aside.
- Put the drained beans in a medium bowl and add the garlic, capers, olive oil and lemon juice and toss gently. Add salt and pepper to taste.
- Add the tuna to the bowl, gently flaking it apart with your fingers, along with the fresh herbs and onions. Note: I drain the onions, but you can also add a bit of the vinegar if you like.
- Serve immediately, or refrigerate until ready to enjoy. The salad will keep for up to 3 days in the fridge.
Notes
- This recipe is adapted from Serious Eats with slight modifications for a balanced flavor.
- The salad can be refrigerated for up to three days and served cold or at room temperature.
- Drain the pickled onions well for less acidity, or add a small amount of the vinegar for more tang based on preference.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 492 kcal
% Daily Value*
| Calories | 492kcal | 25% |
| Carbohydrates | 48g | 16% |
| Protein | 27g | 54% |
| Fat | 22g | 34% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 15g | 75% |
| Cholesterol | 20mg | 7% |
| Sodium | 247mg | 10% |
| Potassium | 1109mg | 24% |
| Fiber | 11g | 44% |
| Sugar | 2g | 4% |
| Vitamin A | 39IU | 1% |
| Vitamin C | 7mg | 8% |
| Calcium | 174mg | 17% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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