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

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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

*** Explore more Healthy And Tasty White Bean And Tuna Salad Recipes »

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Galu Thapa

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This salad is a great way to get your kids to eat their vegetables. My kids love the combination of white beans, tuna, and vegetables, and they always ask for seconds.

Crystal Winters

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I'm not a fan of tuna, but I love this salad! The white beans and vegetables are delicious, and the dressing is light and flavorful. I'll definitely be making this again, even without the tuna.

tolani habibat

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This salad is not for me. I found the combination of white beans and tuna to be too fishy. I also didn't like the texture of the beans.

Ginger Ginger

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I found this salad to be a bit bland. I added some chopped red onion and celery for extra flavor, and it was much better.

Derrick Holbrook

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This recipe is a great starting point for a white bean and tuna salad. I like to add some chopped avocado and a squeeze of lemon juice for extra flavor.

African Storyteller Aoiri_Obaigbo_Aospheric

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I wasn't sure about the combination of white beans and tuna, but I was pleasantly surprised. The salad is light and flavorful, and the beans add a nice texture. I'll definitely be making this again.

Yosaf Khan

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This salad is a great way to use up leftover tuna. It's also a healthy and affordable meal option. I like to add a few chopped hard-boiled eggs for extra protein.

Yari

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Delicious and easy to make! I used canned tuna and white beans, and it still turned out great. I'll definitely be adding this to my regular lunch rotation.

Maleah Lewis

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I tried this recipe and it turned out great! The salad was light and refreshing, and the flavors were well-balanced. I especially liked the addition of the red onion and celery, which added a nice crunch. Will definitely make this again!

Rajani Tamang

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This white bean and tuna salad is a delicious and healthy meal that's perfect for a quick lunch or dinner. The combination of white beans, tuna, and vegetables is packed with protein and fiber, and the dressing is light and flavorful. I'll definitely

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