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Tuna & White Bean Salad
Tuna & White Bean Salad
11 Reviews
From: EatingWell Magazine, March 1998
The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.
- By: Ruth Cousineau EatingWell Recipe Contributor
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 3 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic, minced
- ⅛ teaspoon salt
- Freshly ground pepper, to taste
- 1 19-ounce can cannellini (white kidney) beans, rinsed
- ¼ cup chopped red onion
- 3 tablespoons chopped fresh parsley
- 3 tablespoons chopped fresh basil
- 1 6-ounce can chunk light tuna in water, drained and flaked (see Note)
Preparation
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Active
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Ready In
- Whisk lemon juice, oil, garlic, salt and pepper in a medium bowl. Add beans, tuna, onion, parsley and basil; toss to coat well.
- Make Ahead Tip: Cover and refrigerate for up to 2 days.
- Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
- Per serving: 223 calories; 7 g fat(1 g sat); 7 g fiber; 23 g carbohydrates; 17 g protein; 12 mcg folate; 15 mg cholesterol; 3 g sugars; 0 g added sugars; 368 IU vitamin A; 10 mg vitamin C; 82 mg calcium; 3 mg iron; 532 mg sodium; 129 mg potassium
- Carbohydrate Servings: 1½
- Exchanges: 1 starch, 2 lean meat, 1 fat
Reviews 11
May 08, 2017
By: Ced1106
While this salad was easy to make, I found it bland and "dry". Eating Well has far better salads you should try instead. We used tuna packed in water, so we'll use another fish and oil next time, I guess.
August 04, 2015
By: EatingWell User
I made this recipe exactly as written. It was delicious, inexpensive, and easy to put together. I used a high quality tuna, and I felt like that made a difference. I will definitely make this again, and I'd like to try it with tuna packed in oil as another reviewer mentioned.
May 12, 2015
By: EatingWell User
Light and refreshing!
Absolutely loved this recipe! Didn't have any tuna so I used canned wild salmon and it tasted great! It' s light and the lemon makes it refreshing! Will make again!
May 11, 2015
By: EatingWell User
A quick and light dinner
My boyfriend and I absolutely loved this recipe, made some small changes based on what we had in the kitchen - replaced red onion with shallots, tuna in olive oil (drained but added some of that oil instead of the extra-virgin olive oil in the recipe), I don't like parsley so I skipped it.
I am sure I'll be making this dish again and again in the future, but for the next time around, will definitely double the garlic and shallots for a more intense flavor.
Pros: quick, healthy, fulfilling
July 19, 2013
By: EatingWell User
Perfect Nutritious Meal for a Hot Summer's Day
Made this for a light meal on a 100 degree summer's day. It couldn't be easier and just what I was looking for with not much energy to cook and not much of an appetite due to the heat. Added 1 1/2 cups of cherry tomatoes for color. I will definitely be filing this one in my recipe collection!
Pros: Quick. Easy. Cheap. Nutritious. Filling. Vegetarian. Great for a picnic or BBQ.
Cons: Absolutely none!
August 11, 2012
By: EatingWell User
Use good quality tuna
Buy quality tuna, full chunk in water or olive oil, and triple the garlic or you won't even taste it.
Pros: Quick and easy and great for warm weather
Cons: Avoid cheap cans of tuna
April 24, 2012
By: EatingWell User
Amazing!
Love, Love, Love this recipe!!!!! Light and full of flavor, great on a bed of bib lettuce drizzled with olive oil and some freshly ground black pepper and salt.
Pros: healthy and delicious
Cons: none
January 26, 2011
By: ineen2009
Quick Healthy Dinner
This is a great dish because it is good for you and is easy to make. I highly recommend this dish.
Pros: Easy and healthy.
Cons: None
October 25, 2010
By: EatingWell User
This was great. Served on one slice of sprouted bread and it made a perfect lunch.
