Best 3 Italian Bean And Tuna Salad Recipes

Indulge in a culinary journey to the heart of Italy with an array of tantalizing bean and tuna salad recipes. Discover a symphony of flavors in "Italian Bean and Tuna Salad: A Medley of Mediterranean Delights." This comprehensive guide presents a delightful collection of recipes that showcase the vibrant flavors of Italy, using simple, wholesome ingredients. From the classic "Tuscan Bean and Tuna Salad" bursting with fresh herbs, to the zesty "Sicilian Tuna and Chickpea Salad" packed with Mediterranean spices, these recipes promise a culinary adventure that will transport your taste buds to the sun-kissed shores of Italy. Embark on a culinary adventure and savor the delectable flavors of the Mediterranean with these exceptional bean and tuna salad recipes.

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ITALIAN TUNA SALAD

Italian Tuna Salad image

Provided by Giada De Laurentiis

Categories appetizer

Time 15m

Yield 4 servings

Number Of Ingredients 12

Ingredients

2 tablespoons lemon juice, from 1 large lemon
1 tablespoon capers, drained and chopped
1 teaspoon Dijon mustard
1/4 cup extra-virgin olive oil
Kosher salt
One 15-ounce can cannellini beans, drained and rinsed
One 6.35-ounce jar olive oil-packed tuna, drained
2 cups baby arugula
2 small treviso, cut into 2-inch pieces
1 Belgian endive, cut into 2-inch pieces
1 small bulb fennel, shaved on a mandoline or sliced thinly with a knife
1/2 cup fresh Italian parsley leaves

Steps:

Whisk together the lemon juice, capers and Dijon mustard in a large bowl. While continuing to whisk, drizzle in the olive oil in a steady stream. Whisk in 1/4 teaspoon salt. Add the beans to the dressing and mash gently with a spoon. Add the tuna, flaking it with a fork into bite-size pieces. Toss lightly to coat. Top the tuna mixture with the arugula, treviso, endive, shaved fennel, parsley leaves and 1/2 teaspoon salt. Using your hands, toss the salad together, bringing the dressing up from the bottom of the bowl until everything is coated evenly.

WHITE BEAN TUNA SALAD

White Bean Tuna Salad image

Provided by Giada De Laurentiis

Categories main-dish

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.

ITALIAN BEAN AND TUNA SALAD

Italian Bean and Tuna Salad image

For a new take on tuna, team it with a variety of colorful veggies.

Provided by By Betty Crocker Kitchens

Categories Lunch

Time 30m

Yield 4

Number Of Ingredients 10

Ingredients

1 can (19 or 15 oz) Progresso™ cannellini beans or 1 can (16 oz) navy beans, drained, rinsed
1 can (6 oz) white tuna in water, drained, flaked
1 cup frozen cut green beans, cooked, rinsed with cold water
1 cup chopped celery
1/2 cup chopped red bell pepper
3 tablespoons chopped fresh chives
2 tablespoons chopped fresh parsley
1/2 cup reduced-calorie or fat-free Italian dressing
1/2 teaspoon dried oregano leaves
Lettuce leaves, if desired

Steps:

In medium bowl, mix all ingredients except lettuce. Refrigerate 10 minutes to blend flavors.
Just before serving, place lettuce in serving bowl; spoon salad on lettuce.

Nutrition Facts : Calories 270, Carbohydrate 33 g, Cholesterol 10 mg, Fiber 8 g, Protein 20 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 530 mg, Sugar 4 g, TransFat 0 g

Tips:

Use canned tuna in water, not oil. This will help keep the salad light and healthy.
Use a variety of beans. This will give the salad a more complex flavor and texture. Some good options include kidney beans, black beans, and garbanzo beans.
Chop the vegetables finely. This will help them blend in with the other ingredients and make the salad easier to eat.
Use a light dressing. A simple vinaigrette or lemon-tahini dressing is a good option. Avoid using heavy dressings, such as mayonnaise or ranch dressing, as these will weigh down the salad.
Serve the salad chilled. This will help the flavors to meld together and make the salad even more refreshing.

Conclusion:

Italian bean and tuna salad is a delicious and healthy salad that is perfect for a light lunch or dinner. It is packed with protein, fiber, and healthy fats, and it is also low in calories. This salad is also very versatile and can be easily customized to your liking. So next time you are looking for a quick and easy meal, give this Italian bean and tuna salad a try!

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