Tuna and White Bean Salad
User Reviews
5
Tuna and White Bean Salad
Description
The Tuna and White Bean Salad blends canned tuna with white kidney beans, along with finely chopped red onion and scallions, which provide a mild sharpness and crunch. Fresh parsley adds herbal brightness, making the mix more aromatic. The beans contribute a creamy, substantial base paired with the flaked tuna for protein.
The dressing is a simple vinaigrette of extra virgin olive oil, fresh lemon juice, salt, and freshly ground black pepper. The acidity of the lemon juice brings a zesty balance to the savory tuna and the creamy beans, while the olive oil adds smoothness. Tossing the salad gently ensures the ingredients are combined without breaking up the beans or tuna too much.
This salad can be enjoyed immediately or refrigerated for an hour or more to allow the flavors to meld. It is versatile as a light meal by itself or as a side dish. Using canned ingredients offers convenience, while rinsing the beans helps reduce excess salt and improve texture.
Fresh lemon juice markedly enhances the dressing’s brightness compared to bottled options. Thoroughly draining and rinsing canned beans prevents a heavy or overly salty salad. The flavors deepen when allowed to rest, making it an excellent make-ahead dish.
Ingredients
Salad
- 12 oz white kidney beans you can use canned beans) drained and rinsed, cooked, or navy beans
- 10 oz canned tuna drained
- ½ red onion chopped
- ½ cup scallions thinly sliced
- ⅓ cup parsley fresh
Dressing
- ½ cup extra virgin olive oil
- lemon juice of 1
- ½ teaspoon salt freshly ground
- ½ teaspoon black pepper freshly ground
Instructions
Salad
- In a large bowl, combine the beans, tuna, red onion, and scallions.
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 instead of bottled for a brighter flavor in the dressing.
- Drain and rinse canned beans well to avoid excess salt and improve texture.
- Allow the salad to sit for an hour or more, or overnight, to let flavors develop further.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 410 kcal
% 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.
User Reviews
Overall Rating
5
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