Tuna Salad With Green Beans And Tomatoes
A vibrant tuna salad featuring green beans, tomatoes, red onion, and fresh herbs, perfect for light lunches or healthy starters with bold, fresh flavors.
Ingredients
- 2 (6 1/2 oz.) cans solid white water-packed tuna, drained ⓘ
- 2 cups green beans, trimmed and cut into 1 1/2-inch pieces ⓘ
- 2 cups plum tomatoes, seeded and cut into 1/4-inch wedges ⓘ
- 1 cup red onion, sliced thin lengthwise ⓘ
- 1 Tbsp. capers, rinsed and drained ⓘ
- 4 tsp. red wine vinegar ⓘ
- 2 tsp. balsamic vinegar ⓘ
- 2 Tbsp. extra-virgin olive oil ⓘ
- 2 tsp. fresh thyme or 1/2 tsp. dried thyme ⓘ
- 1 bunch arugula, watercress, or chopped fresh spinach (about 2 cups) ⓘ
Instructions
- In a large bowl, combine the drained tuna, trimmed and cut green beans, seeded and wedge-cut plum tomatoes, sliced red onion, and rinsed capers.
- In a small bowl, whisk together red wine vinegar, balsamic vinegar, olive oil, and thyme.
- Pour the vinaigrette over the tuna mixture and add the arugula, watercress, or spinach.
- Gently toss everything to combine and serve.
Tips & Substitutions
For a punchier flavor, consider adding a squeeze of fresh lemon juice or a dash of hot sauce to the vinaigrette. You can substitute the tuna with canned salmon or chickpeas for a vegetarian option. If fresh herbs are not available, dried thyme works well too. Adding chopped olives can enhance the Mediterranean flair of the dish.
Serving Suggestions
This tuna salad pairs beautifully with crusty bread, a side of Tomato, Onions And Peppers, or a light quinoa salad. For a refreshing touch, serve it alongside a melon and prosciutto platter. This dish also works great as a filling for whole grain wraps or as a topping for mixed greens.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. The flavors meld beautifully, so it's often tastier the next day. To reheat, gently warm the tuna salad in a skillet over low heat, but be careful not to overcook the tuna, as it can become dry.
Nutrition & Diet Analysis (per serving)
Each serving of Tuna Salad With Green Beans And Tomatoes contains roughly 1264 calories, with 30g protein, 9g carbohydrates, and 124g fat. It is an excellent source of protein (59% of the Daily Value), iron (40% of the Daily Value), and vitamin C (24% of the Daily Value), and a good source of vitamin D and potassium. Note that it is relatively high in sodium, at 675mg per serving (29% 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 make this recipe ahead of time?
Yes, you can prepare the tuna salad a few hours in advance. Just keep the vinaigrette separate until you're ready to serve to prevent the greens from wilting. This will help maintain the freshness and texture of the ingredients.
What can I substitute for green beans?
If green beans are not available, you can use blanched asparagus, diced bell peppers, or even peas for a different texture and flavor. Each of these options will bring a unique twist to the tuna salad while maintaining its freshness.
Is this recipe suitable for meal prep?
Absolutely! This tuna salad is perfect for meal prep. Just portion it out into individual containers along with your choice of sides. It keeps well in the refrigerator and makes for a nutritious lunch or dinner option throughout the week.
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).