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
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.
TUNA AND CANNELLINI BEAN SALAD
This recipe was originally on Epicurious. I added to it and it is a great lunch for two. I serve this with fresh fruit. It is perfect for South Beach Dieters.
Provided by carole in orlando
Categories Lunch/Snacks
Time 20m
Yield 2-3 serving(s)
Number Of Ingredients 11
Steps:
- Drain the canned beans well.
- Drain the tuna.
- In a bowl add the chopped onions, celery, halved tomatoes and slice olives.
- Add the tuna and cannellini beans.
- Mix the olive oil, red wine vinegar and spices together.
- Pour the dressing over the tuna mixture and toss gently to blend well.
- Chill before serving, overnight if possible.
Nutrition Facts : Calories 616.4, Fat 23.9, SaturatedFat 3.7, Cholesterol 37.5, Sodium 376.4, Carbohydrate 59.6, Fiber 14.9, Sugar 2.4, Protein 42.8
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