Tuna And White Bean Salad
A fresh, protein-packed salad combining white beans, tuna, and herbs with creamy dressing, perfect for a light lunch or healthy snack suitable for various dietary preferences.
Ingredients
- 15 oz. can white beans, rinsed and drained ⓘ
- 6 1/2 oz. can white tuna in water, drained ⓘ
- 2 green onions, sliced ⓘ
- 1 tomato, cored, seeded, and diced ⓘ
- 2 Tbsp. mayonnaise ⓘ
- 2 Tbsp. yogurt ⓘ
- 1 Tbsp. red wine vinegar ⓘ
- 1/2 tsp. dried sage ⓘ
- 1/2 tsp. dried basil ⓘ
- salt, black pepper, and crushed red pepper flakes to taste ⓘ
Instructions
- Combine all ingredients in a bowl and mix gently.
- Keep chilled until ready to serve.
- Serve in lettuce cups, hollowed tomatoes, on toast, or as an open-face sandwich.
Tips & Substitutions
For a creamier texture, consider substituting some of the mayonnaise with additional yogurt or using avocado. Fresh herbs like parsley or dill can enhance the flavor profile. If you want a bit of crunch, add chopped celery or bell peppers. For a Mediterranean twist, try incorporating olives or capers. Make sure to use high-quality tuna for the best flavor.
Serving Suggestions
This Tuna and White Bean Salad is versatile; serve it in lettuce cups for a light lunch or alongside crusty bread as a heartier meal. It pairs beautifully with Tomato And Sardine Salad for a seafood-themed dinner. You can also enjoy it on its own with a side of fresh fruit or a simple green salad for a balanced meal.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. The salad may become a bit watery over time, so stir gently before serving. It's best enjoyed cold, so you can eat it straight from the fridge or let it sit at room temperature for a few minutes before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Tuna And White Bean Salad contains roughly 411 calories, with 25g protein, 73g carbohydrates, and 2g fat. It is an excellent source of dietary fiber (99% of the Daily Value), iron (52% of the Daily Value), and protein (50% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 549mg per serving (24% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned beans instead of dried beans?
Yes, using canned white beans is not only convenient but also saves time. Just make sure to rinse and drain them to remove excess sodium. This recipe specifically calls for canned beans, making it easy to whip up a quick meal.
How can I make this salad more filling?
To make the salad more filling, consider adding cooked quinoa or brown rice. You could also serve it over a bed of mixed greens or alongside a grain-based salad for a heartier meal. Incorporating these ingredients will enhance the nutritional value as well.
Can I make this salad ahead of time?
Absolutely! This salad can be made a day in advance. Just keep it covered in the refrigerator. The flavors will meld beautifully overnight, making it even more delicious. Just be mindful of the ingredients' freshness to maintain the best texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).