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Tuna & White Bean Salad

:  March 1998, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3.7 (41 votes)

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.


READER'S COMMENT:
"This was great. Served on one slice of sprouted bread and it made a perfect lunch. "
Tuna & White Bean Salad Recipe

Makes: 4 servings, 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 3 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 clove garlic, minced
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 19-ounce can cannellini (white kidney) beans, rinsed
  • 1 6-ounce can chunk light tuna in water, drained and flaked (see Note)
  • 1/4 cup chopped red onion
  • 3 tablespoons chopped fresh parsley
  • 3 tablespoons chopped fresh basil

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Preparation

  1. Whisk lemon juice, oil, garlic, salt and pepper in a medium bowl. Add beans, tuna, onion, parsley and basil; toss to coat well.

Tips & Notes

  • 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.

Nutrition

Per serving: 226 calories; 8 g fat ( 1 g sat , 5 g mono ); 13 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 16 g protein; 6 g fiber; 498 mg sodium; 157 mg potassium.

Nutrition Bonus: Fiber (24% daily value), Iron (16% dv), Vitamin C (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 very lean meat, 1 fat (mono)


More From EatingWell

Recipe Categories

Season
Winter
Spring
Summer
Fall
Health & Diet Considerations
Gluten free
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
Style/Theme
Entertaining, casual
Everyday favorites
Kid-friendly
Make ahead instructions
Quick (total 30 min. or less)
Ease of Preparation
Easy
Total Time
15 minutes or less
Servings
4
Type of Dish
Main dish, fish/seafood
Salad, main dish
Main Ingredient
Beans/Legumes
Fish
Ethnic/Regional
Mediterranean
Preparation/ Technique
No-cook
Meal/Course
Brunch
Lunch
Dinner

Publication
The EatingWell Diabetes Cookbook (2005)
March 1998
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