Are you craving a light and satisfying meal that captures the essence of the Mediterranean? This White Bean Tuna Salad is your answer.
Packed with protein-rich tuna and creamy white beans, it’s a refreshing dish that’s perfect for lunch or dinner. With fresh herbs, crisp veggies, and a zesty dressing, each bite transports you to sun-drenched shores.
It’s quick to prepare and ideal for busy days when you want something delicious and nutritious.
Steps
- Begin by sprinkling lemon juice over the chopped onions or shallots to reduce their sharpness while you prepare the rest of the ingredients.
- Drain the oil from the canned tuna and place the tuna in a large mixing bowl. Add the rinsed and drained white beans, gently stirring to combine them.
- Incorporate the chopped onions, herbs of your choice, black pepper, and lemon zest into the tuna and beans mixture. Mix well and adjust the taste by adding Tabasco or chili if desired.
- Taste the salad and adjust the seasoning if needed by adding more lemon juice for acidity or extra virgin olive oil for moisture. Season with salt to your preference.
- Place the salad in the refrigerator to chill before serving. It can be stored in the fridge for several days if kept tightly covered.
Ingredients
- 1 cup chopped red onions or shallots
- Zest and juice of 1 lemon or 2 limes (alternatively, 1-2 tablespoons of cider vinegar)
- 2 cans (5-6 ounces each) tuna packed in olive oil
- 2 cans (15 ounces each) cannellini or Great Northern white beans, rinsed and drained
- 1/2 cup loosely packed chopped parsley or arugula, or 2 tablespoons thinly sliced mint
- A few splashes of Tabasco sauce, or 1 minced Serrano chili, or 1 teaspoon red chili flakes
- 1/2 teaspoon freshly ground black pepper
- Salt to taste
- Extra virgin olive oil, to taste
Nutritional Values
Calories: 1516 | Fat: 32g | Saturated Fat: 4g | Cholesterol: 60mg | Sodium: 3512mg | Carbohydrates: 192g | Dietary Fiber: 48g | Sugars: 40g | Protein: 140g | Vitamin C: 480mg | Calcium: 632mg | Iron: 24mg | Potassium: 4308mg
FAQ
- Can I use a different type of bean instead of white beans?
- Yes, you can substitute white beans with garbanzo beans or any other variety you prefer. The salad is meant for improvisation, so feel free to use what’s available.
- What can I do if I only have water-packed tuna?
- If you only have water-packed tuna, you can still make the salad. Just add a generous amount of olive oil to help the ingredients combine well.
- Are there alternative herbs I can use if I don’t have parsley or arugula?
- Certainly! You can use any fresh herbs you have on hand, such as mint, cilantro, tarragon, or rosemary, to add a bright flavor to the salad.
- How can I add more spice to the salad?
- To give the salad an extra kick, you can add a few splashes of Tabasco sauce, a minced Serrano chili, or a teaspoon of red chili flakes.
- How long can I store the salad in the refrigerator?
- The salad can be stored in the fridge for several days as long as it’s tightly covered.
Tips
- Enhance the flavor of the onions by sprinkling lemon juice on them as you prepare the other ingredients. This will help mellow their sharpness.
- If you only have tuna packed in water, compensate by adding a generous amount of olive oil to create a cohesive texture.
- Adjust the acidity and moisture of the salad by adding more lemon juice if needed or a splash of extra virgin olive oil if it seems dry.
- For a zesty kick, incorporate a few splashes of Tabasco sauce or a pinch of red chili flakes to taste.
Equipment
- Lemon zester – for zesting lemons or limes.
- Large mixing bowl – for combining the ingredients.
- Canned food strainer – for draining the canned beans and tuna.
- Herb scissors or herb stripper – for easily chopping or preparing herbs like parsley or mint.
- Pepper grinder – if freshly ground black pepper is preferred.
