Tuna, White Bean & Dill Salad

Tuna, White Bean & Dill Salad

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From: Diabetic Living Magazine

Take canned tuna to new heights by adding cannellini beans, red onion and dill, tossing it in a lemon-pepper-Dijon dressing and serving it over a spinach salad with canned beets.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 (15 ounce) can no-salt-added cannellini beans (white kidney beans), rinsed and drained
  • 2 (5 ounce) cans solid white tuna (water pack), drained and broken into chunks
  • ⅓ cup chopped red onion (1 small)
  • 3 tablespoons plus 1 teaspoon, honey Dijon-style mustard, divided
  • 2 tablespoons light mayonnaise
  • 2 tablespoons cider vinegar, divided
  • 1⅛ teaspoons dried dill, divided
  • 2 tablespoons olive oil
  • ⅛ teaspoon kosher salt
  • 6 cups fresh baby spinach
  • 2 cups cubed, cooked and chilled beets (see Tip)
  • Chopped fresh dill and/or ground pepper (optional)

Preparation

  • Prep

  • Ready In

  1. Combine beans, tuna and onion in a large bowl. For dressing, whisk together 3 tablespoons of the mustard, the mayonnaise, 1 tablespoon of the vinegar, 1 teaspoon of the dried dill and the lemon-pepper seasoning in a small bowl. Add dressing to tuna mixture; toss gently to coat. Cover and chill 2 to 4 hours.
  2. Prepare vinaigrette: Combine oil, remaining 1 tablespoon vinegar, remaining 1 teaspoon mustard, salt and the remaining ⅛ teaspoon dried dill in a small screw-top jar. Cover and shake well. Combine spinach and beets in a large bowl. Before serving, pour vinaigrette over spinach mixture; toss gently to coat.
  3. To serve, line four serving plates with spinach mixture. Top with tuna mixture. If desired, sprinkle with fresh dill and/or pepper.
  • Tip: To cook fresh beets, preheat oven to 400°F. Wash and trim beets; pat dry. Wrap beets in foil and bake 1¼ to 1½ hours or until tender. Cool slightly. Unwrap and slip off skins under cool running water. Place beets in a covered container and chill until needed. Or use packaged refrigerated cooked whole baby beets.

Nutrition information

  • Serving size: 2 cups spinach salad and 1 cup tuna salad
  • Per serving: 296 calories; 11 g fat(2 g sat); 7 g fiber; 25 g carbohydrates; 20 g protein; 164 mcg folate; 25 mg cholesterol; 7 g sugars; 4,775 IU vitamin A; 17 mg vitamin C; 102 mg calcium; 4 mg iron; 551 mg sodium; 829 mg potassium
  • Nutrition Bonus: Vitamin A (96% daily value), Folate (41% dv), Vitamin C (28% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 lean protein, 1½ fat, 1½ vegetable, 1 starch

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