Name: Tuna & White Bean Salad
Cook time: 10 min
Total time: 10 min
Ingredients: 3 tablespoons lemon juice; 2 tablespoons extra-virgin olive oil; 1 clove garlic, minced; 0.125 teaspoon salt; Freshly ground pepper, to taste; 1 19-ounce can cannellini (white kidney) beans, rinsed; 0.25 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)

Tuna & White Bean Salad

4.4

(8)

7 Reviews

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

Updated on August 28, 2019

Cook Time:

10 mins

Total Time:

10 mins

Servings:

Yield:

4 servings, 1 cup each

Nutrition Profile:

Dairy-Free Gluten-Free Healthy Aging High Fiber High-Protein Low Added Sugars Low-Calorie

Jump to Nutrition Facts

Ingredients

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)

Directions

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

Tips

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 Facts (per serving)

223	Calories
8g	Fat
23g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 223
% Daily Value *
Total Carbohydrate 23g	8%
Dietary Fiber 7g	24%
Total Sugars 3g
Protein 17g	34%
Total Fat 8g	10%
Saturated Fat 1g	6%
Cholesterol 15mg	5%
Vitamin A 368IU	7%
Vitamin C 10mg	11%
Folate 12mcg	3%
Sodium 532mg	23%
Calcium 82mg	6%
Iron 3mg	16%
Magnesium 15mg	3%
Potassium 129mg	3%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.