Healthy And Tasty White Bean And Tuna Salad Recipes

WHITE BEAN TUNA SALAD

White Bean Tuna Salad image

Provided by Giada De Laurentiis

Time 10m

Yield 4 servings

Number Of Ingredients 9

Ingredients

2 (6-ounce) cans dark meat tuna, packed in olive oil
2 (15-ounce) cans cannelini white beans, drained and rinsed
1/3 cup small capers, nonpareil in brine, drained and rinsed
6 tablespoons red wine vinegar
Sea salt and fresh ground black pepper
1 medium red onion, thinly sliced
1 1/2 cups cherry tomatoes
2 cups fresh arugula
6 fresh basil leaves

Steps:

In a large bowl, add the tuna, reserving the olive oil in a separate small bowl. Break tuna into bite-size pieces with a large fork. Add the beans and capers. Into the bowl of olive oil, add the red wine vinegar. You should have 1 part vinegar to 2 parts oil - add more extra-virgin olive oil if necessary. Season with salt and pepper. Pour dressing on the tuna, bean and caper mixture and allow the flavors to infuse while slicing the vegetables. Add the onion and tomatoes to tuna mixture and toss gently.
Place the arugula on large decorative platter and top with tuna mixture. Tear fresh basil leaves over the top and serve immediately.

HEALTHY AND TASTY WHITE BEAN AND TUNA SALAD

Healthy and Tasty White Bean and Tuna Salad image

This salad takes a little to assemble. But it's nutritional content (chock full of protein and Omega-3 fatty acids) and fantastic taste are well worth it. We're finding out that beans are one of the best foods there is - adding only three cups a week can lower your cholesterol, decrease your cancer risk, and can even promote weight loss. The Omega-3's in tuna increase your good cholesterol, are heart and brain healthy. I've adapted it from a recipe that originally ran in the New York Times.

Provided by mlbelgard

Categories Beans

Time 20m

Yield 2-4 serving(s)

Number Of Ingredients 12

Ingredients

1 small red onion, peeled and very thinly sliced (equal to about 1/4 -1/3 cup depending on your preference)
1 tablespoon red wine vinegar or 1 tablespoon sherry wine vinegar, plus
2 teaspoons red wine vinegar or 2 teaspoons sherry wine vinegar
1 (6 1/2 ounce) can tuna in water, drained (I prefer salt free, opting instead to add my own)
1 (15 ounce) can white beans. i prefer goya's small white beans, but you can use Cannellini (Habichuelas Blancas) or 1 (15 ounce) can borlotti beans
3 fresh sage leaves, slivered (You can buy fresh sage in small plastic containers, keep it towards the back of your fridge and it w)
2 tablespoons finely chopped flat leaf parsley
salt & freshly ground black pepper (I like using a coarse ground sea salt, Alea is my new favorite)
1 medium garlic clove, finely minced
1/2 teaspoon Dijon mustard
3 tablespoons extra virgin olive oil (If you aren't calorie conscious splurge, and use 4 tablespoons, besides olive oil is sooooo good for)
cucumbers (to garnish) or tomatoes, slices (to garnish)

Steps:

1. Place the onion in a bowl and add 2 teaspoons of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels. This rids the onion of it's sharpness. If you LIKE the sharpness- omit this step!
2. In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
3. In a small bowl or measuring cup, mix together the remaining vinegar, salt to taste, freshly ground pepper, garlic, and Dijon mustard. Whisk in the olive oil. Toss with the tuna and beans and serve, garnishing each plate with cucumber or tomato slices.
This keeps well in the refrigerator for several days. I've served leftovers on slabs of French bread, hollowed out in the middle (so the beans don't roll), brushed with olive oil and toasted in the oven (toast the bread, then add the beans.) My guests couldn't get enough.

Nutrition Facts : Calories 565.9, Fat 23.9, SaturatedFat 3.8, Cholesterol 40.6, Sodium 394.4, Carbohydrate 49.2, Fiber 11, Sugar 2.2, Protein 38.9

WHITE BEANS AND TUNA SALAD

White Beans And Tuna Salad image

Provided by Marian Burros

Categories salads and dressings

Time 1h45m

Yield 6 servings

Number Of Ingredients 8

Ingredients

2 cups dry white kidney, marrow, Great Northern or navy beans
2 quarts water
1/4 cup olive oil
1 tablespoon lemon juice
Salt to taste and lots of freshly ground black pepper
1/4 cup finely chopped green onion
2 tablespoons minced parsley
1 (7-ounce) can tuna, preferably packed in olive oil

Steps:

Combine beans with water and bring to boil. Boil briskly for 2 minutes, remove from heat and let beans soak for 1 hour. Then cook them again in soaking water over low heat for another 1 1/2 hours, or until tender, adding more water, if necessary, to keep them covered. Drain.
Combine oil, lemon juice, salt and pepper and pour over beans while still warm. Add green onions and parsley and mix gently. Refrigerate.
To serve, drain tuna, break into chunks and place on top of beans.

Nutrition Facts : @context http, Calories 608, UnsaturatedFat 36 grams, Carbohydrate 43 grams, Fat 43 grams, Fiber 11 grams, Protein 16 grams, SaturatedFat 6 grams, Sodium 1011 milligrams, Sugar 3 grams

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