Tuna Rice And Bean Salad Recipes

TUNA AND BEAN SALAD

Tuna and Bean Salad image

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

Ingredients

1 small or 1/2 medium red onion, peeled and very thinly sliced
1 tablespoon plus 1 teaspoon red wine vinegar or sherry vinegar
1 (6 1/2-ounce) can water-packed tuna, drained
1 (15-ounce) can cannellini beans or borlotti beans, drained through a strainer and rinsed
3 fresh sage leaves, slivered
2 tablespoons finely chopped flat-leaf parsley
Salt and freshly ground pepper
1 small or medium garlic clove, finely minced
1/2 teaspoon Dijon mustard
3 tablespoons extra virgin olive oil
1 tablespoon plain low-fat or nonfat yogurt (or omit and use 4 tablespoons olive oil)
1/2 Japanese cucumber, cut in half lengthwise and sliced, for garnish

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

TUNA RICE SALAD

Tuna Rice Salad image

Most of my recipes-including this one-were developed from my experiments with leftovers. This salad is also delicious prepared with leftover chicken or turkey instead of tuna.

Provided by Taste of Home

Categories Lunch

Time 20m

Yield 6 servings.

Number Of Ingredients 12

Ingredients

3 cups cooked rice
1/4 cup olive oil
4-1/2 teaspoons cider vinegar
1/4 teaspoon salt
Dash pepper
1 can (6 ounces) tuna, drained and flaked
2 medium tomatoes, chopped
1 small cucumber, peeled, seeded and diced
2 tablespoons chopped onion
Lettuce leaves
2 hard-boiled large eggs, sliced
Pimiento-stuffed olives and lemon wedges, optional

Steps:

Place rice in a medium bowl. Combine oil, vinegar, salt and pepper; pour over rice and toss to coat. Stir in the tuna, tomatoes, cucumber and onion. Line a serving platter with lettuce; top with salad. Garnish with eggs, olives and lemon if desired.

Nutrition Facts :

TUNA AND BEAN SALAD

Tuna and Bean Salad image

Make and share this Tuna and Bean Salad recipe from Food.com.

Provided by English_Rose

Categories Lunch/Snacks

Time 5m

Yield 2 serving(s)

Number Of Ingredients 6

Ingredients

14 ounces cannellini beans, drained and rinsed
1 red onion, halved and finely sliced
7 ounces tuna packed in oil
2 tablespoons flat leaf parsley, chopped
lemon juice or white wine vinegar, to taste
ground black pepper

Steps:

Mix all the ingredients together and serve.

TUNA AND GREEN BEANS WITH RICE

Tuna and Green Beans With Rice image

Make and share this Tuna and Green Beans With Rice recipe from Food.com.

Provided by loof751

Categories One Dish Meal

Time 20m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

2 tablespoons oil
1/4 small onion
1 (14 ounce) can chicken broth
1 (9 ounce) package frozen Italian cut green beans
1 1/3 cups instant rice
1 teaspoon basil
1/4 teaspoon pepper
1 (13 ounce) can tuna
1 cup cherry tomatoes

Steps:

Chop the onion. Drain the tuna. Cut the cherry tomatoes in half.
Heat oil in a large skillet. Add onion and cook until tender.
Add broth, beans, rice, basil and pepper. Stir to mix well. Bring to a boil, reduce heat, cover, and simmer 3 minutes, until almost all liquid is absorbed and beans are tender-crisp.
Add tuna and tomatoes to skillet. Stir gently to mix. Cover and cook 1 more minute until heated through.

Nutrition Facts : Calories 363.8, Fat 12.4, SaturatedFat 2.3, Cholesterol 35, Sodium 369.7, Carbohydrate 33.2, Fiber 2.8, Sugar 2.9, Protein 27.6

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