Best 8 Healthy And Tasty White Bean And Tuna Salad Recipes

Are you looking for a healthy and tasty salad recipe that's easy to make and packed with flavor? Look no further than the white bean and tuna salad. This delicious dish is a great way to get your daily dose of protein, fiber, and omega-3 fatty acids. Whether you're a seasoned cook or a beginner in the kitchen, this recipe is sure to be a hit. With its vibrant colors and refreshing taste, this salad is perfect for lunch, dinner, or as a side dish.

Here are our top 8 tried and tested recipes!

WHITE BEAN TUNA SALAD

White Bean Tuna Salad image

White Bean Tuna Salad is an easy to make lunch or dinner. The perfect flavorful wrap filling with cannellini beans, tuna, red onions, and black pepper.

Provided by Sabrina Snyder

Categories Lunch

Time 10m

Number Of Ingredients 8

Ingredients

30 ounces cannellini beans (, 2 cans, drained and rinsed well)
1/2 red onion (, chopped)
2 teaspoons red wine vinegar (, optional)
3 tablespoons olive oil
1/4 teaspoon Kosher salt
1/4 teaspoon coarse ground black pepper
2 12-ounce cans light tuna in water (, drained well)
4 green tortillas

Steps:

In a large bowl, mix the cannellini beans, red onion, vinegar, olive oil, salt and pepper until well combined.
Gently fold in the tuna.
Spread the tuna salad in the middle of a tortilla and fold into a wrap.

Nutrition Facts : Calories 231 kcal, Carbohydrate 35 g, Protein 9 g, Fat 8 g, SaturatedFat 2 g, Cholesterol 1 mg, Sodium 522 mg, Fiber 7 g, Sugar 1 g, UnsaturatedFat 5 g, ServingSize 1 serving

HEALTHY WHITE BEAN TUNA SALAD

Healthy White Bean Tuna Salad image

Easy to make Tuna Salad recipe made with white beans, and a handful of other healthy ingredients. Ready in just 10 minutes.

Provided by Rena

Categories Appetizer Salad Side Dish

Time 10m

Number Of Ingredients 9

Ingredients

1 large red onion
1 lemon (zested and juiced plus 1 lemon, cut into wedges)
Kosher salt and ground pepper (to taste)
30 oz cannellini or Great Northern white beans (2 (x 15 oz cans), drained and rinsed)
12 oz tuna in olive oil (2 (x 6 oz cans), drained well)
2/3 cup sliced black olives
2 celery stalks (finely chopped)
1/4 cup parsley (chopped)
½ tsp chili pepper (or crushed red peppers, or to taste)

Steps:

To make the pickled onion, slice the onion very thinly, and add it to a small bowl.
Squeeze the lemon over the onion and add a pinch of salt and 1 tablespoon of water. Set aside until the rest of the ingredients are ready.
To a salad bowl, add the beans, together with the tuna, olives, celery, pickled onion, and freshly chopped parsley. Gently stir to combine.
Serve the salad with lemon wedges and enjoy!

Nutrition Facts : ServingSize 1 cup, Calories 365 kcal, Carbohydrate 39 g, Protein 35 g, Fat 10 g, SaturatedFat 2 g, Cholesterol 26 mg, Sodium 1226 mg, Fiber 12 g, Sugar 2 g, UnsaturatedFat 8 g

WHITE BEAN TUNA SALAD

White Bean Tuna Salad image

"I adapted this recipe from one in my local newspaper," writes Kathy Armstrong of Post Falls, Idaho. "The zippy Dijon dressing adds interest to the beans, tuna, olives and onion. It makes a filling and healthy lunch that I like to take to work.

Provided by Taste of Home

Categories Lunch

Time 30m

Yield 6 servings.

Number Of Ingredients 11

Ingredients

1/4 cup red wine vinegar
3 garlic cloves, minced
2 teaspoons Dijon mustard
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons olive oil
2 cans (15 ounces each) cannellini beans, rinsed and drained
1 can (12 ounces) light water-packed tuna, drained and flaked
3/4 cup sliced ripe olives
1/2 cup chopped red onion

Steps:

In a small bowl, combine the vinegar, garlic, mustard, sugar, salt and pepper; gradually whisk in oil. , In a large bowl, combine the beans, tuna, olives and onion; add dressing and toss gently. Cover and refrigerate until serving.

Nutrition Facts : Calories 247 calories, Fat 7g fat (1g saturated fat), Cholesterol 17mg cholesterol, Sodium 754mg sodium, Carbohydrate 23g carbohydrate (0 sugars, Fiber 6g fiber), Protein 20g protein. Diabetic Exchanges

GREEN AND WHITE BEAN SALAD WITH TUNA

Green and White Bean Salad with Tuna image

Tuna, cannellini beans, green beans, and red onion are matches made in salad heaven -- toss them in a simple dressing of white-wine vinegar and olive oil for a light and refreshing lunch or dinner.

Provided by Martha Stewart

Categories Food & Cooking Ingredients Seafood Recipes

Number Of Ingredients 8

Ingredients

Coarse salt and ground pepper
3/4 pound green beans, trimmed and cut into 1-inch pieces
2 tablespoons white-wine vinegar
2 tablespoons extra-virgin olive oil
1 can (15.5 ounces) cannellini beans, rinsed and drained
1/2 small red onion, thinly sliced
1 can (5 ounces) solid white tuna packed in water, drained and broken into pieces
1/4 cup thinly sliced pepperoncini (about 9)

Steps:

In a medium pot of boiling salted water, cook green beans until bright green and crisp-tender, about 3 minutes. Drain, rinse under cool water to stop the cooking, and pat dry.
In a large bowl, whisk together vinegar and oil and season to taste with salt and pepper. Add green beans, cannellini beans, onion, tuna, and pepperoncini and stir to combine. Serve immediately.

Nutrition Facts : Calories 229 g, Fat 9 g, Fiber 8 g, Protein 15 g

WHITE BEAN AND TUNA SALAD

White Bean and Tuna Salad image

This protein-packed spinach salad is ready in 15 minutes

Provided by Martha Stewart

Categories Food & Cooking Appetizers

Time 15m

Number Of Ingredients 11

Ingredients

2 cans (15 ounces each) cannellini beans, rinsed and drained
3 tablespoons extra-virgin olive oil
2 garlic cloves, minced
Coarse salt and ground pepper
5 ounces baby spinach
1 tablespoon plus 1 teaspoon red-wine vinegar
2 cans (5 ounces each) solid white tuna, drained and broken into chunks
1/4 cup green olives, pitted and roughly chopped
1/2 small red onion, thinly sliced
2 tablespoons chopped fresh parsley
Crusty bread, for serving

Steps:

In a medium saucepan, combine beans, 2 tablespoons oil, and garlic; season with salt and pepper. Cook over medium-high, stirring, until beans are warm, about 4 minutes; remove pan from heat. In a large bowl, combine spinach, 1 tablespoon oil, and 1 teaspoon vinegar; season with salt and pepper and toss to coat. Divide spinach among four plates. Transfer beans to bowl and stir in 1 tablespoon vinegar, tuna, olives, onion, and parsley. Season with salt and pepper. Top spinach with bean and tuna mixture and serve with bread.

Nutrition Facts : Calories 396 g, Fat 15 g, Fiber 10 g, Protein 31 g

TUNA AND WHITE BEAN SALAD

Tuna and White Bean Salad image

Categories Salad Bean Fish Onion No-Cook Lunch Spring Sage Bon Appétit Pescatarian Dairy Free Wheat/Gluten-Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher

Yield Makes 2 servings; can be doubled

Number Of Ingredients 7

Ingredients

1 6-ounce can solid white tuna packed in oil
Extra-virgin olive oil
2 tablespoons red wine vinegar
1/3 cup chopped red onion
3 tablespoons chopped fresh parsley
4 teaspoons chopped fresh sage or 1 teaspoon dried sage leaves
1 15- to 16-ounce can cannellini (white kidney beans), drained well

Steps:

Drain oil from tuna into medium bowl. Add enough olive oil to measure 3 tablespoons total; whisk in vinegar. Add onion, parsley and sage. Mix in beans and tuna. Season with salt and pepper.

TUNA WITH TUSCAN WHITE BEAN SALAD

Tuna with Tuscan White Bean Salad image

Once the tuna steaks hit the grill, do not move them around or they may tear. This recipe is for tuna that is still pink in the middle (medium-rare). Increase the cooking time for tuna that is more cooked through. -Vance E. Werner Jr., Franklin, Wisconsin

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 16

Ingredients

1 can (15 ounces) cannellini beans, rinsed and drained
3 celery ribs, finely chopped
1 medium sweet red pepper, finely chopped
1 plum tomato, seeded and finely chopped
1/2 cup fresh basil leaves, thinly sliced
1/4 cup finely chopped red onion
3 tablespoons olive oil
2 tablespoons red wine vinegar
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon pepper
TUNA:
4 tuna steaks (6 ounces each)
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper

Steps:

In a large bowl, combine the first 6 ingredients. In a small bowl, whisk the oil, vinegar, lemon juice, salt and pepper. Pour over bean mixture; toss to coat. Refrigerate until serving., Brush tuna with oil. Sprinkle with salt and pepper; place on greased grill rack. Cook, covered, over high heat or broil 3-4 in. from the heat until slightly pink in the center for medium-rare, 3-4 minutes on each side. Serve with salad.

Nutrition Facts : Calories 409 calories, Fat 16g fat (2g saturated fat), Cholesterol 77mg cholesterol, Sodium 517mg sodium, Carbohydrate 20g carbohydrate (3g sugars, Fiber 6g fiber), Protein 45g protein. Diabetic Exchanges

HEALTHY AND TASTY WHITE BEAN AND TUNA SALAD

Healthy and Tasty White Bean and Tuna Salad image

This salad takes a little to assemble. But it's nutritional content (chock full of protein and Omega-3 fatty acids) and fantastic taste are well worth it. We're finding out that beans are one of the best foods there is - adding only three cups a week can lower your cholesterol, decrease your cancer risk, and can even promote weight loss. The Omega-3's in tuna increase your good cholesterol, are heart and brain healthy. I've adapted it from a recipe that originally ran in the New York Times.

Provided by mlbelgard

Categories Beans

Time 20m

Yield 2-4 serving(s)

Number Of Ingredients 12

Ingredients

1 small red onion, peeled and very thinly sliced (equal to about 1/4 -1/3 cup depending on your preference)
1 tablespoon red wine vinegar or 1 tablespoon sherry wine vinegar, plus
2 teaspoons red wine vinegar or 2 teaspoons sherry wine vinegar
1 (6 1/2 ounce) can tuna in water, drained (I prefer salt free, opting instead to add my own)
1 (15 ounce) can white beans. i prefer goya's small white beans, but you can use Cannellini (Habichuelas Blancas) or 1 (15 ounce) can borlotti beans
3 fresh sage leaves, slivered (You can buy fresh sage in small plastic containers, keep it towards the back of your fridge and it w)
2 tablespoons finely chopped flat leaf parsley
salt & freshly ground black pepper (I like using a coarse ground sea salt, Alea is my new favorite)
1 medium garlic clove, finely minced
1/2 teaspoon Dijon mustard
3 tablespoons extra virgin olive oil (If you aren't calorie conscious splurge, and use 4 tablespoons, besides olive oil is sooooo good for)
cucumbers (to garnish) or tomatoes, slices (to garnish)

Steps:

1. Place the onion in a bowl and add 2 teaspoons of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels. This rids the onion of it's sharpness. If you LIKE the sharpness- omit this step!
2. In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
3. 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. Toss with the tuna and beans and serve, garnishing each plate with cucumber or tomato slices.
This keeps well in the refrigerator for several days. I've served leftovers on slabs of French bread, hollowed out in the middle (so the beans don't roll), brushed with olive oil and toasted in the oven (toast the bread, then add the beans.) My guests couldn't get enough.

Nutrition Facts : Calories 565.9, Fat 23.9, SaturatedFat 3.8, Cholesterol 40.6, Sodium 394.4, Carbohydrate 49.2, Fiber 11, Sugar 2.2, Protein 38.9

Tips:

For a creamier salad, use canned white beans that have been rinsed and drained.
If you prefer a chunkier salad, use cooked white beans that have been cooled and drained.
Add some chopped celery, onion, or bell pepper for extra flavor and crunch.
For a lighter salad, use Greek yogurt or cottage cheese instead of mayonnaise.
Season the salad with salt, pepper, and any other desired herbs or spices.
Serve the salad on a bed of lettuce or spinach, or as a sandwich filling.

Conclusion:

White bean and tuna salad is a healthy and tasty salad that is perfect for a quick and easy lunch or dinner. It is packed with protein and fiber, and it is also a good source of vitamins and minerals. With its creamy texture and flavorful ingredients, this salad is sure to be a hit with everyone who tries it.