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Tuna and bean salad recipe

Tuna and bean salad recipe



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  • Recipes
  • Dish type
  • Salad
  • Vegetable salad
  • Green bean salad

This salad is a delicious Italian-inspired combination of tuna, olive oil, lemon juice and runner and cannellini beans.

43 people made this

IngredientsServes: 2

  • 100g (4 oz) frozen runner beans, thawed
  • 1 (185g) tin tuna in springwater, drained
  • 1/2 (400g) tin cannellini beans, drained
  • 1 red onion, chopped
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 3 cloves garlic, minced
  • 2 tablespoons freshly grated Parmesan cheese
  • salt and freshly ground black pepper to taste

MethodPrep:10min ›Ready in:10min

  1. In a large bowl, mix together runner beans, tuna, cannellini beans, onion, olive oil, lemon juice, garlic and cheese. Season to taste with salt and black pepper. Cover, and chill in the refrigerator for about 2 hours.

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Reviews & ratingsAverage global rating:(29)

Reviews in English (22)

by ARBIL924

Used different ingredients.WOW this is EXCELLENT!! I made two small changes added some flaked almonds and used lime juice since I was out of lemon. I served it on a bed of cos lettuce. Thanks so much for a delightful new twist on tuna salad!!-24 Jul 2008

by Esmee

delicious! great blend of flavours -- the onion looks like it will be overwhelming, but it fits perfectly into the dish.-24 Jul 2008

by Shannon

Very Good! So easy, and it tasted great. I served it on top of spinach leaves, but next time I will stuff it into a pitta for a main dish sandwich.-24 Jul 2008


  • 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)

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

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.


  • ½ cup rinsed no-salt-added canned white beans
  • 1 large egg, lightly beaten
  • 3 teaspoons Dijon mustard, divided
  • 1 teaspoon lemon zest
  • 1 teaspoon dried dill
  • 1 teaspoon dried mint
  • ½ teaspoon dried tarragon
  • 2 (5 ounce) cans wild albacore tuna packed in oil, drained
  • ¾ cup whole-wheat panko breadcrumbs
  • 6 tablespoons extra-virgin olive oil, divided
  • 3 tablespoons lemon juice
  • 1 teaspoon honey
  • ½ teaspoon ground pepper
  • ¼ teaspoon salt
  • 1 (5 ounce) package spring mix salad greens

Coarsely mash beans with a fork or potato masher in a large bowl. Stir in egg, 2 teaspoons mustard, lemon zest, dill, mint and tarragon. Flake tuna into chunks gently fold into the bean mixture. Sprinkle panko over the mixture gently fold in until well combined. Form the mixture into 4 (1-inch-thick) patties.

Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Swirl to coat the pan. Cook the patties until golden brown on both sides, about 3 minutes per side.

Whisk lemon juice, honey, pepper, salt and the remaining 1 teaspoon mustard and 5 tablespoons oil in a small bowl. Divide greens among 4 plates top each with a tuna cake and drizzle evenly with dressing.


What’s in This Tuscan Bean Salad?

This easy, all-in-one-meal, tuna salad is made with simple ingredients and pantry staples to create a lunch that’s totally fresh and filling.

I’ve always been a tuna salad sandwich fan (extra pickles and potato chips, please!), but when I’m leaning into my regular work day lunches, salads are most often my thing. And thanks to my well-stocked pantry basics, I always have canned tuna on hand, but don’t need all the mayo to enjoy it.

I use chunk white albacore tuna packed in water that flakes in large chunks rather than skinny bits like you might find in regular old tuna sandwiches. Chunk tuna packed in water is one of my pantry staples, but if you prefer, chunk tuna packed in olive oil is a good option too.

Fresh arugula creates the fresh, leafy base for this salad and provides plenty of nutrients, but you can always choose spinach, kale, or even a red leaf lettuce instead.

Beans are another pantry staple used here with Great Northern white beans, white navy beans or Italian cannellini beans are easily interchangeable here. Or if you prefer, garbanzo beans are protein packed and fit the Mediterranean flavor profile, too.

Red onion adds a touch of color and a little heat to this simple salad. I slice it very thinly in rings for a little visual variety.

Sweet cherry tomatoes, lemon juice, and briny olives with a drizzle of a bright and fruity olive oil and sprinkling of feta cheese round out the Tuscan flavors.


Cook the green beans in a pan of boiling water for 4 minutes. Plunge them into a bowl of very cold water.

Cook the eggs in a pan of boiling water for 8 minutes. Drain in a sieve under cold running water until cold. Peel and cut the eggs into quarters.

For the dressing, whisk the oil, vinegar and mustard in a large bowl until thick. Season with black pepper.

Add the green beans, mixed beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on top and add the hard-boiled eggs. Season with black pepper.


Super-Speedy Bean and Tuna Salad

This recipe for Super-Speedy Bean and Tuna Salad is made with pantry staples, including canned tuna, corn, and fiber-rich beans. And with simple steps like draining and rinsing the beans and washing and chopping fresh parsley, this healthy, colorful tuna salad can be on the table in a matter of minutes, and your kids can easily make it with you or for you.

This healthy tuna salad comes straight from the pages of Great Food for Kids by Jenny Chandler. Jenny is a mom of a 11-year-old Imi who loves to cook, and she’s also a cooking instructor and an expert on cooking with beans, lentils, and other pulses. Jenny is from England, and she says that British kids are pretty much weaned on beans, which is why this bean-filled recipe is a guaranteed win. She wants kids everywhere to try it too!

On this week’s LHT podcast, Jenny and I discuss this recipe and her cookbook, Great Food for Kids. We dish about tips and tricks for cooking with pulses and explain why getting kids comfortable in the kitchen at any age can establish a lifetime of healthy eating.

Click the player above to tune in.

There are so many things I love about this book. Many of the recipes are plant based, which is a big passion of Jenny’s. She provides step-by-step instructions and lots of photos to illustrate what the food should look like at various stages, and each recipe comes with multiple variations. For example, with this healthy tuna salad recipe, Jenny offers up three different versions: Mexican Beans, Spanish Beans, and Veggie Beans. The book is intended for kids ages 7 to 13, and Jenny encourages kids to use it each week to prepare one meal for the entire family. As for who does the dishes, that’s up to you!

I chose petite Great Northern beans for this recipe. Beans are versatile, grown sustainably, easy to cook from scratch or from a can, and they’re a powerhouse of fiber, protein, and iron

I used frozen corn instead of canned, and I tossed in two, 5-ounce cans of tuna, because that’s what I had on hand. This recipe is fairly flexible, so I encourage you (or shall I say, your kids) to add your own creative elements. If you’re a cilantro or mint lover, I’d toss some leaves in for an extra pop of flavor.


Tuna Salad With White Beans

  • Quick Glance
  • Quick Glance
  • 10 M
  • 10 M
  • Serves 2 to 3

Ingredients US Metric

  • One (5-ounce) can good-quality tuna packed in olive oil*, drained
  • One (15-ounce) can cannellini beans, drained and rinsed
  • 1/4 small (about 3 oz) red onion, thinly sliced into half circles
  • Kosher salt
  • Freshly ground black pepper
  • 1 to 2 tablespoons extra-virgin olive oil
  • 2 to 4 tablespoons chopped fresh flat-leaf parsley
  • Handful of halved cherry tomatoes (optional)
  • Juice from 1/2 lemon (optional)

Directions

In a large bowl, gently combine the tuna, beans, and onions.

Add the salt, pepper, olive oil, and fresh parsley and gently toss.

Stir in the cherry tomatoes and lemon juice, if desired.

Recipe Testers' Reviews

This recipe produces a pretty, protein-filled salad with a minimum of effort and no real skill required. As such, it deserves a place in my files for those nights when I come home late and I'm too tired to cook. I did add the cherry tomato halves. When I tossed in some chopped green pepper I found while scrounging in the refrigerator for the tomatoes and heated some French bread, the dish was determined to be nutritious, flavorful, and altogether satisfying.

As written, the recipe provided 2 servings but the addition of the bread and a larger amount of vegetables could stretch the servings to 3 or 4.

One of the easiest meals you can make with simple ingredients that you always have on hand. I like it seasoned with some lemon juice.

If you want, some variations are possible: replace the bean with chickpeas, the parsley with cilantro, and lime juice in place of lemon. You can also add some red pepper, tomato, or even a boiled egg. The result is always a delicious and satisfying salad with a fresh flavor, ready in minutes!

This recipe is delicious and deliciously simple. Perfect for dinners all week because I never have time to cook.

I stress using the best-quality canned tuna you can find. I added a bit of freshly-squeezed lemon juice. In the future I may add a dash of lemon zest to brighten up the recipe a little more. I used canned Tonno, which is now available in my grocery store.

This recipe would also be ideal for lunches if your coworkers aren't overly sensitive to raw onion.

This was quite good, quick, and easy to make. It’s a useful pantry meal to keep in mind and a refreshing alternative to tuna salad with mayo.

My only problem was that the red onion I had on hand had been around a while. I soaked the slices in salted, sugared water for 15 minutes to leech out some of the sharpness. That was somewhat effective but the onion was still a bit too strong in the salad.

I used Wild Planet albacore tuna, Trader Joe’s cannellini beans, Trader Joe’s Kalamata Greek extra-virgin olive oil, and Morton’s kosher salt. I measured the glug of oil into a measuring tablespoon as I poured it. Once mixed in to the other ingredients, that 1 tablespoon seemed not quite enough, so I poured another tablespoon. That was a bit too much, so maybe 1 1/2 tablespoons is about right.

I did use the cherry tomatoes. Mine were on the large side, so I quartered instead of halving them. Since I had the onion issue, I didn’t detect a balancing acidic note from the tomatoes but they were a pleasing addition to the salad nonetheless.

This makes 4 largish or 6 more modest servings.

This was the perfect salad to make on a Sunday afternoon after my husband and I came back from the tennis courts and needed to refuel. Both of us hungry and having little patience for anything with long prep/cooking time, we were drawn to this recipe with its ease of construction and satisfying, nutritious ingredients.

The meatiness of the tuna gives this salad a heft that’s satisfying and filling. The red onion adds a nice spiciness and textural crunch that complements the creaminess of the beans. Chopped parsley brings a brightness and freshness to the dish.

This recipe is a wonderful palette on which embellishments can be made. I didn't use the tomatoes. I added lemon zest and fresh squeezed lemon juice for acidity. While I didn't make this addition this time, I will take my husband’s suggestion next time and add some capers for the added texture and brininess. Served on a bed of mixed greens with crackers, this salad really hit the spot.

An elegant, delicious, and nutritious meal in a flash (grilled-cheese fast)! The tender beans and meaty tuna are wonderful together and very satisfying. I made it for dinner after coming home late and tired and enjoyed it with a slice of toasted sourdough. I love the simplicity and that there is room for flexibility.

A little lemon juice would be lovely if you have it and other fresh herbs would shine in this recipe as well. I usually find the raw onion flavor a bit too sharp so I used only 1/8 of a red onion for a hint of it.

I didn't use tomatoes since I didn’t have any on hand. This recipe serves 2 people.

This was a great combination of ingredients and was extremely easy to make. I would definitely make this dish again but reduce the red onion. I might even try other types of beans.

I adore canned tuna packed in olive oil. In fact, I don't buy tuna packed in water anymore since I discovered this tasty variation. The tuna itself has a heartier texture and has much more flavor, which is very important in a simple dish like this one.

The name of this salad is right on key, meaning that it isn't just focused on the tuna, the beans play a major role in the overall dish. The ratio of beans to flaked tuna is actually about 2:1 this makes this salad a creamy, protein-packed alternative to your basic tuna salad. Very Italian in nature (I'm not big fan of mayo-based tuna salads, so this one was right up my alley!), I love the fresh taste of the salad—peppery sliced red onion, bright green chopped parsley, white beans, tuna (I used solid white albacore tuna in extra-virgin olive oil), olive oil (I used 3 tablespoons oil), and salt and pepper. It’s important to add enough oil to this dish as it gives the overall salad a lovely moist quality. Without enough oil, it would be quite dry.

I also added about 1/2 cup halved cherry tomatoes to the mix as well. After I tasted the salad, I decided that it needed 2 extra things: some acidity and some heat. I added about 1/4 teaspoon crushed red pepper flakes and 2 tablespoons white balsamic vinegar. I think lemon juice would also brighten up the salad. Overall, I loved the salad and can't wait to have it tomorrow for lunch as well.

It easily serves 4 to 6 people, depending on portion sizes. I served mine over some mache salad greens with some avocado slices. I would say that both hands-on time and total time were about 10 minutes. Very Italian, and molto delizioso!

Here’s the conversation that we usually have in our house when we do not have leftovers from another meal for lunch. “What would you like for lunch?” “Let’s see what we have in the freezer.” Our freezer is stocked with vacuum-sealed packages of stew, or soup, or chili, or lasagna, or another meal that we had leftovers from. Since I tend to cook for the fleet, we tend to always have leftovers. Quite often, a lot of leftovers. This makes for some wonderful lunches to be sure, but I don’t always want something heavy.

This salad can be thrown together in less time than I can defrost and then heat up one of those packages. And this salad is fresh, light, clean, and delicious. This was so delicious that I made it and ate a huge portion of it while waiting for my husband to get home for lunch. We enjoyed it so much, that I made it again a few days later. The first time that I made it, I used parsley as directed to do in the recipe. The second time I had no more parsley but had cilantro. We liked that version just as much.

I always have the ingredients for this salad in our pantry, as I use imported tuna packed in olive oil in many pastas and salads, and I have cans of beans for many uses. I always have purple onions in the fridge and olive oil, well, that goes without saying. So, it comes down to parsley or cilantro. One is usually always in the fridge. So, there you have it. This salad is a done deal in the time it takes to open those 2 cans and slice some onions.

As far as the amounts of the ingredients in this salad… to me, this is one of those recipes that is not really a recipe to be followed precisely. It's a list of ingredients to be added together to suit your palate. Glugs of olive oil? Again, add it to your liking. The cherry tomatoes that were suggested for a little acidity just reinforced the adage that you should eat things in season. I did scoop a small amount of the salad into another bowl and added some Meyer lemon juice to see if the acidity added anything to the salad. It was good, but not necessary.

Just reading this review has me wanting to make this salad again, which I will definitely do this week. It’s a true winner.

The author was correct in that this is a quick recipe, start to finish it took me less than 5 minutes. I had a leftover red onion already to go. I used the whole thing but I like a lot of onion too.

I had some delicious canned tuna from Samoa and I hate to waste it making tuna salad so this was a great use for it.

We have a nice bunch of currant tomatoes in the garden right now so I added them instead of the cherry tomatoes, it was a nice bit of pop, both literally and in taste.

I also added 3 tablespoons of olive oil but I think you may have to add a little bit more if you did happen to use tuna packed in water instead.

I thought that cumin might go nicely with this salad but next time I'm going to add a sprinkle of ajowan, my latest "experimental" spice.

HUNGRY FOR MORE?

#LeitesCulinaria. We'd love to see your creations on Instagram, Facebook, and Twitter.


  • 1 clove garlic, crushed and peeled
  • ¼ teaspoon salt
  • 1 tablespoon lemon juice
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon crushed red pepper
  • 1 15-ounce can great northern beans, rinsed
  • 1 3-ounce can tuna packed in water, drained and flaked (see Note)
  • 1 cup arugula leaves, coarsely chopped
  • Freshly ground pepper, to taste
  • 2 6-inch whole-wheat pita breads
  • 2-4 large lettuce leaves
  • ¼ cup thinly sliced red onion

With a chef's knife, mash garlic and salt into a paste. Transfer to a bowl. Whisk in lemon juice, oil and crushed red pepper. Add beans, tuna and arugula toss to mix. Season with pepper.

Cut a quarter off each pita to open the pocket. (Save the trimmings to make pita crisps.) Line the centers with lettuce. Fill with tuna/bean salad and red onion slices

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.


Tuna and Garbanzo Bean Salad Recipe – 0 Points

I’ve had the idea for this Tuna and Garbanzo Bean Salad for quite a while now, and my ideas have finally come to fruition! In a quest for a quick, easy, delicious, satisfying and healthy tuna salad, I created one seriously amazing dish.

Since Weight Watchers has updated their program to include so many 0 Points foods, it’s so fun and easy to come up with lots of low Points recipes that are so filling and delicious. And my Tuna and Garbanzo Bean Salad is the perfect example of that.

I started with some fresh greens that I recently picked up from my local Farmer’s Market. You can really use just about any kind of greens you want here, though I’d recommend sticking with a mild flavor type. Butter lettuce works great, romaine, spinach….something simple with a light, delicate flavor.

The greens are also completely optional. There’s lots of other sustenance in this salad, so feel free to skip the greens entirely, if that’s not your thing.

For the tuna, my favorite brand is Wild Planet. It’s sustainable wild tuna that is pole caught. Yes, it costs a bit more than other brands, but for me, it’s worth it to invest in a product that helps maintain and preserve the ecosystem.


Tuna & White Bean Salad

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Ingredients

Dressing

  • ¼ cup avocado oil
  • 1 tsp lemon zest
  • ¼ cup fresh lemon juice
  • 1 tsp Dijon mustard
  • 1/8 tsp each sea salt and ground black pepper

Salad

  • 1 3.5-oz can tuna packed in water, drained and flaked
  • 4 cups baby spinach
  • 1 cup canned white beans, drained
  • 1 cup diced cucumber
  • 1 tomato, diced
  • ¼ red onion, thinly sliced
  • ¼ cup chopped fresh dill
  • 2 tbsp raw cashews

Preparation

  1. In a jar, combine all dressing ingredients shake until well combined. Set aside.
  2. In a large bowl, place tuna, spinach beans, cucumber, tomato and onion. Pour dressing over top and toss to coat. Top with dill and cashews.

NOTE: If following our Meal Plan, refrigerate one-half salad and one-half dressing in separate containers toss together before eating.

Nutrition Information

  • Serving Size 1/2 of recipe
  • Calories 488
  • Carbohydrate Content 33 g
  • Cholesterol Content 15 mg
  • Fat Content 32 g
  • Fiber Content 10 g
  • Protein Content 19 g
  • Saturated Fat Content 4 g
  • Sodium Content 419 mg
  • Sugar Content 5 g


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