Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne. Source: EatingWell Magazine, July/August 2009

EatingWell Test Kitchen
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Ingredients

Directions

  • Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.

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Tips

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.

Nutrition Facts

306 calories; 15.9 g total fat; 2.2 g saturated fat; 15 mg cholesterol; 467 mg sodium. 752 mg potassium; 28.5 g carbohydrates; 7.5 g fiber; 4 g sugar; 14.8 g protein; 4961 IU vitamin a iu; 97 mg vitamin c; 223 mcg folate; 115 mg calcium; 4 mg iron; 73 mg magnesium;

Reviews (26)

Read More Reviews
28 Ratings
  • 5 star values: 20
  • 4 star values: 8
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
06/29/2019
Tuna and chickpeas went well together. Any veggies will do. Very light dressing. Might want to make your own Italian dressing. Read More
Rating: 5 stars
07/09/2017
Will definately make this again. Fresh and yummy. I did modify the recipe just a little... Added fresh ginger and half the rosemary. Next time will skip canned tuna and add seared ahi tuna on top. Read More
Rating: 4 stars
10/26/2016
was really bursting with flavours for me.... loved Read More
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Rating: 5 stars
08/11/2015
The tastiest tuna salad ever! This salad is different tasty and colorful. Would be great for a summer lunch with company or just at home. Made it today and absolutley loved it! Pros: Flavors are great! Cons: Some prep time but worth it Read More
Rating: 4 stars
05/04/2015
Super Yummy! I think I would add more capers next time or add green olives. Delicious! Pros: Easy Simple ingredients Read More
Rating: 5 stars
07/13/2014
This salad was a huge hit! I used green olives instead of capers then added sliced tomatoes cucumber and avocado on the side. Served with sour dough bread made a tasty and filling meal! Read More
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Rating: 4 stars
05/15/2014
loads of flavor bright & crisp loved the different textures I've never been open to new lettuces (only used romaine) for my salad especially it being an entree. But I admit this wonderful fresh easy & healthy salad on the spring mix (I did not toss w/ dressing) is a hit! I'll definitely be enjoying this all summer long. Next time I 'll try adding some black olives and top with feta. Pros: pantry proof ease of prep Cons: liked it better after 2 days in fridge Read More
Rating: 4 stars
01/15/2013
liked this! we used kidney beans in it and added avocado slices and a nice hearty bread as sides and really enjoyed it. The lemon dressing is just right! Read More
Rating: 4 stars
04/20/2012
We make this a lot on really hot days. Instead of water packed tuna I use chunk light tuna in olive oil (Genoa is the brand I typically use). I don't drain the oil but instead use it in place of the olive oil called for in the recipe (it's actually a little less than the 4 Tbs called for). I also sometimes use about a pint of grape or gold cherry tomatoes in place of the pepper sliced in half. Read More
Rating: 5 stars
10/30/2011
This was delicious. I made it with white kidney beans. It was very fresh and light! I will definitely make this again. Read More
Rating: 5 stars
10/30/2011
This was delicious I made it for a quick dinner loved it full of flavor. Read More
Rating: 5 stars
10/30/2011
One of my favorite tuna salad recipes! I added 1/4 tsp dijon mustard to the lemon and oil to give it a little more flavor. Read More
Rating: 5 stars
10/30/2011
This has become a weekly staple in our house. Quick and delicious. Read More
Rating: 5 stars
10/30/2011
Love this recipe! Every time I have it I ask myself-- why aren't I making this more... Read More
Rating: 5 stars
10/30/2011
Not freaking bad at all! And I'm not a fan of tuna fish =) Definitely light and crisp. Pros: Cons: Read More
Rating: 5 stars
10/30/2011
Terrific salad. Colorful tastey and full of fresh crisp flavors. Healthy too!! I actually spoon this salad onto a soft whole wheat tortilla and make a wrap out of it. Delicious! Next time I think I'll follow dafemery's advice and add a little dijon mustard to the lemon and oil dressing. Read More
Rating: 5 stars
10/30/2011
Easy quick and delicious. I've made it twice. On the second go I reduced the salt and added dijon mustard to the dressing. I also omitted the rosemary. I generally like rosemary but thought it eclipsed some of the other wonderful flavors in this recipe. Read More
Rating: 5 stars
10/30/2011
i'm learning how to cook with my grandmother. we found this recipe here today and tried it out for dinner. WE LOVED IT! it was easy to make and very tasty:) Thank you Read More
Rating: 5 stars
10/30/2011
This dish was so easy to prepare and in no time at all! My mouth was full of flavor and I loved the taste. I will definitely make this again. Read More
Rating: 5 stars
10/30/2011
I had already made a white bean salad (consisting of white cannelli beans fresh basil red onion tomatoes garlic & tossed with extra virgin olive oil and a good aged balsamic vinegar) which I had left over so I added the tuna some more basil & some chopped red bell pepper. It was great and perfect for lunch on a hot day. This recipe gave me the idea to utilize what I already had made and will make the same way again. Read More
Rating: 5 stars
10/30/2011
Quick and very flavorful! I love how well the tuna pairs with the oil and lemon juice - so much better than making tuna salad with mayo! I didn't use capers rosemary or parsely since I had none of these ingredients (and don't particularly care for capers) and I made it with black beans. It takes literally 10 minutes to whip up a batch of this salad and it's very filling! Read More
Rating: 5 stars
10/29/2011
This is a great recipe however my family and I found it a bit too lemony. Next time I will cut back on the lemon juice and maybe add some dijon mustard as other reviewers suggested. Very flavorful and healthy! Read More
Rating: 5 stars
10/29/2011
This is a nice light salad. It was particularly great served on a bed of arugula. It was a really nice balance of flavors. For the dressing I used the juice of 1 lemon which was about 1/4 cup plus about a teaspoon of dijon mustard plus 4 tablespoons for the dressing and omitted the rosemary. This is definately a keeper for a quick and delicious lunch. Read More
Rating: 5 stars
10/29/2011
Perfect I added a good bunch of dill to the salad and it was perrrrfect Read More
Rating: 4 stars
10/29/2011
light and fresh I really enjoyed this light and fresh tuna salad. I too added a little dijon mustard which created a nice flavor. It's the perfect picnic food! Read More
Rating: 5 stars
10/29/2011
This was a wonderful salad My husband and I just loved this salad. I added some chopped frozen artchoke hearts some chopped marinated shiitake mushrooms and a little diced reduced fat smoked gouda to make it a bit more substantial. I left off the rosemary because I don't care for it and added Dijon and Worcestershire sauce to the dressing. My husband is going to start a list of the top ten salads I've made (he already has one for soups) and this will be number one. Pros: Great combination of flavors Cons: Needed more than beans and tuna to be an antipasto salad Read More