WHITE BEAN TUNA SALAD
Provided by Giada De Laurentiis
Categories main-dish
Time 10m
Yield 4 servings
Number Of Ingredients 9
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.
TUNA AND BEAN SALAD
This is a mainstay in my house, something you can always throw together for an easy light meal. The authentic version would call for tuna packed in olive oil, but I actually prefer water-packed tuna. The salad packs a lot of protein, not just from the beans, but also from the tuna, which is also an excellent source of Omega-3 fatty acids.
Provided by Martha Rose Shulman
Time 15m
Yield Serves 2 as a main dish, 4 as a starter
Number Of Ingredients 12
Steps:
- Place the onion in a bowl and add 1 teaspoon of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels.
- In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
- 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 and the yogurt. Toss with the tuna and beans and serve, garnishing each plate with cucumber slices.
Nutrition Facts : @context http, Calories 541, UnsaturatedFat 18 grams, Carbohydrate 53 grams, Fat 22 grams, Fiber 12 grams, Protein 35 grams, SaturatedFat 3 grams, Sodium 946 milligrams, Sugar 4 grams, TransFat 0 grams
TWO-BEAN AND TUNA SALAD
This is the most amazing version of tuna and bean salad I've ever tasted. It incorporates crunchy green beans, a red onion made a little milder by soaking in water, tuna and a bean of your choice. I've used a lush bean called Good Mother Stallard, which really makes this salad stand out. You can substitute borlotti beans, pinto or white beans. If you're using canned beans, rinse them first. Whichever bean you choose, you'll have an amazing light and satisfying meal.
Provided by Martha Rose Shulman
Categories dinner, lunch
Time 15m
Yield 6 Servings
Number Of Ingredients 13
Steps:
- Bring a medium-size pot of water to a boil and add salt to taste. Blanch green beans for 4 minutes (5 minutes if beans are thick), until just tender. Transfer to a bowl of cold water and drain. (Alternatively, steam beans for 4 to 5 minutes). Cut or break beans in half if very long.
- Meanwhile, place sliced onion, if using, in a bowl and cover with cold water. Soak 5 minutes. Drain, rinse and drain again on paper towels.
- Drain tuna and place in a salad bowl. Break up with a fork. Add cooked dried beans, green beans, onion and herbs. Toss together.
- In a small bowl or measuring cup, whisk together vinegar, salt, garlic, mustard and bean broth. Whisk in olive oil. Toss with tuna and bean mixture, and serve.
Nutrition Facts : @context http, Calories 256, UnsaturatedFat 12 grams, Carbohydrate 18 grams, Fat 14 grams, Fiber 5 grams, Protein 15 grams, SaturatedFat 2 grams, Sodium 457 milligrams, Sugar 2 grams, TransFat 0 grams
TUNA AND WHITE BEAN SALAD
Steps:
- Mince garlic and mash to a paste with a pinch of salt using a large heavy knife. Whisk together garlic paste, lemon juice, salt, and pepper in a small bowl, then add oil in a slow stream, whisking until combined well. Let stand at room temperature 10 minutes.
- Gently toss beans, cucumber, tomatoes, and parsley with half of dressing. Transfer to a platter or bowl and arrange tuna on top, breaking up any large pieces with a fork. Drizzle remaining dressing over tuna.
TUNA AND BEAN SALAD WITH SPIRALIZED CUCUMBER
This is based on a classic Italian salad that can be thrown together with pantry items. All you need from the market is the cucumber, which makes a beautiful garnish for the high-protein tuna-and-bean mix.
Provided by Martha Rose Shulman
Categories < 15 Mins
Time 10m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- SPIRALIZING THE ONION: Use the shredder blade. Insert the onion into the spiralizer blade at the root end. Take up handfuls of the spiralized onion and cut into 2- to 3-inch lengths with scissors.
- SPIRALIZING THE CUCUMBER: Use the slicer blade. Take up handfuls of the spiralized cucumber and cut into 2- to 3-inch lengths with scissors.
- Place the spiralized onion in a bowl and add 1 teaspoon of the vinegar and cold water to cover. Let stand for 5 minutes. Drain and rinse with cold water, then dry on paper towels.
- In a medium bowl or salad bowl combine the tuna, beans, onions, sage, and parsley.
- Mash together the anchovy and garlic in a mortar and pestle. Add the remaining vinegar, the lemon juice, salt to taste, freshly ground pepper, and Dijon mustard, and mix together. Whisk in the olive oil or work in with the pestle.
- Set aside 1 tablespoon of the dressing. Toss the rest with the tuna and beans. Toss the spiralized cucumbers with the remaining dressing. Arrange the tuna-and-beans salad in a bowl or on a platter, and top with the cucumbers.
- ADVANCE PREPARATION: The tuna-and-beans salad, without the cucumbers, will keep for a couple of days in the refrigerator.
Nutrition Facts : Calories 284.6, Fat 21.7, SaturatedFat 3.4, Cholesterol 27.8, Sodium 82.5, Carbohydrate 4.6, Fiber 0.8, Sugar 1.9, Protein 17.5
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