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.

EatingWell Test Kitchen
Source: EatingWell Magazine, July/August 2009
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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; protein 14.8g 30% DV; carbohydrates 28.5g 9% DV; exchange other carbs 2; dietary fiber 7.5g 30% DV; sugars 4.1g; fat 15.9g 24% DV; saturated fat 2.2g 11% DV; cholesterol 14.8mg 5% DV; vitamin a iu 4960.9IU 99% DV; vitamin c 96.5mg 161% DV; folate 223.4mcg 56% DV; calcium 114.8mg 12% DV; iron 4mg 22% DV; magnesium 72.8mg 26% DV; potassium 751.9mg 21% DV; sodium 467.2mg 19% DV; thiamin 0.2mg 16% DV.

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: 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
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
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
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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: 4 stars
10/26/2016
was really bursting with flavours for me.... loved 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
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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
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: 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