WHITE BEAN AND TUNA SALAD RECIPE
The perfect protein-packed light meal for when you don't want to do any cooking.
Provided by Sasha Marx
Categories Quick and Easy Salads
Time 40m
Yield 4
Number Of Ingredients 9
Steps:
- In a small bowl, combine red onion and enough ice water to cover. Using clean hands, gently scrunch and squeeze the onion slices, taking care not to crush or break them. Let onion slices sit in ice water for 15 minutes, then drain and discard ice water, and return red onion to now-empty bowl. Add vinegar and 1/4 teaspoon (1g) salt and toss and gently massage onions to evenly coat with vinegar and salt. Set aside for 5 minutes to allow onion slices to marinate.
- Meanwhile, combine beans and tuna in a large bowl. Once onions have marinated for 5 minutes, squeeze onion slices to release moisture into the bowl that they marinated in, then transfer onion slices to large bowl with beans and tuna; set large bowl aside.
- There should be at least 1 tablespoon (15ml) of vinegar-onion juice liquid left in the small bowl. Add garlic, bean cooking liquid (or, if using canned beans, 2 teaspoons (10ml) water plus 1 teaspoon (5ml) Dijon mustard), and 1/4 teaspoon ground black pepper, and whisk to combine. Whisking constantly, slowly drizzle in olive oil. Stir in parsley and season to taste with salt.
- Transfer dressing to large bowl with bean-tuna mixture, using a rubber spatula to scrape all of the dressing into the large bowl. Gently toss salad to evenly coat with dressing, taking care not to crush tuna or beans in the process. Season to taste with salt and pepper. Divide salad between individual serving plates or one large serving platter, drizzle lightly with olive oil and a splash of vinegar, and serve.
Nutrition Facts : Calories 524 kcal, Carbohydrate 57 g, Cholesterol 14 mg, Fiber 14 g, Protein 29 g, SaturatedFat 3 g, Sodium 955 mg, Sugar 2 g, Fat 21 g, ServingSize Serves 4, UnsaturatedFat 0 g
ITALIAN TUNA SALAD
Provided by Giada De Laurentiis
Categories appetizer
Time 15m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Whisk together the lemon juice, capers and Dijon mustard in a large bowl. While continuing to whisk, drizzle in the olive oil in a steady stream. Whisk in 1/4 teaspoon salt. Add the beans to the dressing and mash gently with a spoon. Add the tuna, flaking it with a fork into bite-size pieces. Toss lightly to coat. Top the tuna mixture with the arugula, treviso, endive, shaved fennel, parsley leaves and 1/2 teaspoon salt. Using your hands, toss the salad together, bringing the dressing up from the bottom of the bowl until everything is coated evenly.
WHITE BEAN TUNA SALAD
Provided by Giada De Laurentiis
Categories main-dish
Time 10m
Yield 4 servings
Number Of Ingredients 9
Steps:
- In a large bowl, add the tuna, reserving the olive oil in a separate small bowl. Break tuna into bite-size pieces with a large fork. Add the beans and capers. Into the bowl of olive oil, add the red wine vinegar. You should have 1 part vinegar to 2 parts oil - add more extra-virgin olive oil if necessary. Season with salt and pepper. Pour dressing on the tuna, bean and caper mixture and allow the flavors to infuse while slicing the vegetables. Add the onion and tomatoes to tuna mixture and toss gently.
- Place the arugula on large decorative platter and top with tuna mixture. Tear fresh basil leaves over the top and serve immediately.
WHITE BEAN AND TUNA SALAD
A fresh-tasting Mediterrnean salad. This is substantial enough for a meal accompanied by good bread and a glass of wine.
Provided by evelynathens
Categories Tuna
Time 15m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Combine beans, tuna, tomato, onion and olives in large bowl; combine lemon juice and mustard; gradually whisk in oil; add to salad; mix in chopped basil; season to taste; line 4 plates with lettuce leaves; spoon salad over; enjoy!
- Note: this salad makes an exceptional sandwich 'wrap'; use warmed Greek pita bread.
TUNA AND BEAN SALAD
Make and share this Tuna and Bean Salad recipe from Food.com.
Provided by English_Rose
Categories Lunch/Snacks
Time 5m
Yield 2 serving(s)
Number Of Ingredients 6
Steps:
- Mix all the ingredients together and serve.
ITALIAN BEAN AND TUNA SALAD
Here is another version of a summertime salad that I like to make. It is refreshing and easy to put together, and is nice served with a crusty Italian bread.
Provided by JackieOhNo
Categories Tuna
Time 30m
Yield 6 serving(s)
Number Of Ingredients 17
Steps:
- Season beans in large mixing bowl with salt and pepper.
- Add scallions, celery, herbs, and oil.
- Dice 2 tomatoes and add to beans. Toss gently to combine. Add lemon juice to your liking. Taste and adjust seasonings.
- Transfer bean salad to serving bowl or platter. Tuck lettuce leaves around edge.
- Drain tuna, leaving just enough oil to moisten it, and place in large chunks on center of salad.
- Cut remaining 2 tomatoes into wedges. Arrange tomatoes, lemon wedges, and olives around tuna.
- Pass cruets of olive oil and red wine vinegar.
Nutrition Facts : Calories 649.1, Fat 21.3, SaturatedFat 3.4, Cholesterol 42.9, Sodium 1988.5, Carbohydrate 57.1, Fiber 20.9, Sugar 8.7, Protein 56.6
TUNA AND BEAN SALAD
This is a mainstay in my house, something you can always throw together for an easy light meal. The authentic version would call for tuna packed in olive oil, but I actually prefer water-packed tuna. The salad packs a lot of protein, not just from the beans, but also from the tuna, which is also an excellent source of Omega-3 fatty acids.
Provided by Martha Rose Shulman
Time 15m
Yield Serves 2 as a main dish, 4 as a starter
Number Of Ingredients 12
Steps:
- Place the onion in a bowl and add 1 teaspoon of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels.
- In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
- In a small bowl or measuring cup, mix together the remaining vinegar, salt to taste, freshly ground pepper, garlic, and Dijon mustard. Whisk in the olive oil and the yogurt. Toss with the tuna and beans and serve, garnishing each plate with cucumber slices.
Nutrition Facts : @context http, Calories 541, UnsaturatedFat 18 grams, Carbohydrate 53 grams, Fat 22 grams, Fiber 12 grams, Protein 35 grams, SaturatedFat 3 grams, Sodium 946 milligrams, Sugar 4 grams, TransFat 0 grams
ITALIAN BEAN & TUNA SALAD
Very simple yet tasty salad. Perfect to keep in fridge for snacking or as addition to a "soup and salad" dinner. ETA: you must also drain the tuna well before proceeding with recipe. This should take care of the oiliness that the poster noted.
Provided by celebration
Categories Tuna
Time 10m
Yield 6 serving(s)
Number Of Ingredients 7
Steps:
- Rinse and drain beans.
- Drain tuna.
- Mix with rest of ingredients.
- Toss lightly and add salt and freshly ground pepper to taste.
- Serve at room temperature.
Nutrition Facts : Calories 434.1, Fat 17.2, SaturatedFat 2.7, Cholesterol 10.2, Sodium 211.2, Carbohydrate 39.2, Fiber 9.7, Sugar 0.9, Protein 31.4
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