Best 8 Tuna White Bean And Red Onion Salad Recipes
If you're looking for a light, flavorful, and healthy meal, look no further than our tuna, white bean, and red onion salad. This vibrant salad is packed with protein, fiber, and essential vitamins and minerals. The tuna provides a lean source of protein, while the white beans are a good source of fiber, folate, and iron. The red onion adds a sharp, tangy flavor that helps to balance out the richness of the tuna and the creaminess of the white beans. This salad can be enjoyed as a main course or as a side dish and makes a delicious and satisfying meal that is perfect for lunch, dinner or meal prep.
Let's cook with our recipes!
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, WHITE BEAN, AND RED ONION SALAD
Provided by Lori De Mori
Categories Bean Onion Picnic Low Cal High Fiber Lunch Healthy Low Cholesterol Bon Appétit Pescatarian Paleo Dairy Free Wheat/Gluten-Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 4 servings
Number Of Ingredients 4
Steps:
- Place beans in large bowl. Add tuna and onion; drizzle with oil. Toss gently to combine. Season with salt and generous amount of freshly ground black pepper.
- What to drink:
- Earthy Feudo Arancio 2006 Nero d'Avola ($8).
WHITE BEANS AND TUNA SALAD
Provided by Marian Burros
Categories salads and dressings
Time 1h45m
Yield 6 servings
Number Of Ingredients 8
Steps:
- Combine beans with water and bring to boil. Boil briskly for 2 minutes, remove from heat and let beans soak for 1 hour. Then cook them again in soaking water over low heat for another 1 1/2 hours, or until tender, adding more water, if necessary, to keep them covered. Drain.
- Combine oil, lemon juice, salt and pepper and pour over beans while still warm. Add green onions and parsley and mix gently. Refrigerate.
- To serve, drain tuna, break into chunks and place on top of beans.
Nutrition Facts : @context http, Calories 608, UnsaturatedFat 36 grams, Carbohydrate 43 grams, Fat 43 grams, Fiber 11 grams, Protein 16 grams, SaturatedFat 6 grams, Sodium 1011 milligrams, Sugar 3 grams
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
TOMATO, TUNA, AND BEAN SALAD
This main dish salad is perfect for lunch or a light dinner. Dill, quinoa, and Parmesan cheese are optional. I make the salad without these, then add them to change things up a bit when we eat the leftovers. Serve by itself or over lettuce.
Provided by Marcia
Categories Salad Seafood Salad Recipes Tuna Salad Recipes
Time 20m
Yield 4
Number Of Ingredients 14
Steps:
- Whisk olive oil, vinegar, mustard, dill weed, garlic, sugar, and salt together in a large bowl. Add tomatoes, kidney beans, tuna, quinoa, basil, and onion; gently stir with a large spoon to coat evenly. Spoon salad into serving bowls; top each with about 1 tablespoon Parmesan cheese.
Nutrition Facts : Calories 406.5 calories, Carbohydrate 30.4 g, Cholesterol 23.3 mg, Fat 20.4 g, Fiber 6.3 g, Protein 24.9 g, SaturatedFat 3.4 g, Sodium 409.1 mg, Sugar 1.6 g
TUNA AND WHITE BEAN SALAD
Make and share this Tuna and White Bean Salad recipe from Food.com.
Provided by LuLu Bear
Categories Tuna
Time 30m
Yield 24 serving(s)
Number Of Ingredients 9
Steps:
- Drain beans well and place half the beans into a bowl.
- Mash remaining beans with a fork.
- Combine mashed and whole beans with tuna, onion, rosemary, and arugula.
- Dress the salad with lemon juice, olive oil, salt, and pepper.
- Serve with crackers.
Nutrition Facts : Calories 37.3, Fat 1, SaturatedFat 0.2, Cholesterol 2.7, Sodium 28.4, Carbohydrate 4.2, Fiber 0.9, Sugar 0.1, Protein 3
TUNA, WHITE BEAN, AND ROASTED PEPPER SALAD WITH CREAM DIJON DRESSING
Categories Salad Bean Fish Mustard Olive No-Cook Quick & Easy Lunch Buffet Mayonnaise Tuna Bell Pepper Lettuce Bon Appétit Sugar Conscious Pescatarian Dairy Free Wheat/Gluten-Free Peanut Free Tree Nut Free Soy Free Kosher
Yield Makes 4 main-course servings
Number Of Ingredients 10
Steps:
- Whisk first 4 ingredients in small bowl. Season dressing with salt and pepper. (Can be made 1 day ahead. Cover; chill.)
- Toss greens in large bowl with enough dressing to coat. Place greens in center of 4 plates. Toss beans, red peppers and onion in medium bowl with enough dressing to coat. Top greens with bean mixture, then tuna, dividing equally. Garnish with olives and serve.
GREEN AND WHITE BEAN SALAD WITH TUNA
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
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
Tips:
- Use canned tuna that is packed in water, not oil, to reduce the fat content of the salad.
- If you don't have white beans, you can substitute another type of bean, such as chickpeas or black beans.
- Red onion can be quite sharp, so if you're not a fan of strong flavors, you can use a milder onion, such as a yellow onion.
- If you're looking for a more substantial salad, you can add some cooked quinoa or rice.
- For a pop of color and flavor, you can add some chopped fresh herbs, such as parsley, cilantro, or basil.
Conclusion:
This tuna white bean and red onion salad is a delicious and healthy meal that can be enjoyed for lunch or dinner. It's easy to make and can be tailored to your own taste preferences. With its combination of protein, fiber, and healthy fats, this salad is a great option for a well-balanced meal.
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