Best 3 Tuna White Bean And Red Onion Salad Recipes

Dive into a culinary adventure with a refreshing and protein-packed Tuna, White Bean, and Red Onion Salad. This delightful dish combines the delicate flavor of tuna with creamy white beans, crisp red onions, and a tangy dressing. It's a symphony of flavors and textures that will tantalize your taste buds.

This salad is not just a meal; it's an experience. The tuna provides a lean and flavorful base, while the white beans add a creamy and filling element. The red onions bring a sharp and slightly sweet crunch that balances the richness of the tuna and beans. The dressing, made with olive oil, lemon juice, Dijon mustard, and fresh herbs, ties all the ingredients together with a tangy and flavorful embrace.

But that's not all! This article also features three additional salad recipes that are sure to impress your palate. Create a hearty and flavorful feast with the Lentil, Sweet Potato, and Goat Cheese Salad, where lentils and sweet potatoes join forces with creamy goat cheese and a tangy dressing. If you're looking for a vibrant and refreshing option, the Spinach, Strawberry, and Feta Salad awaits you. This salad combines the sweetness of strawberries with the tanginess of feta cheese and a poppy seed dressing. And for a classic with a twist, try the Broccoli, Bacon, and Cheddar Salad. This timeless combination of broccoli, bacon, and cheddar cheese is elevated with a creamy dressing and a sprinkle of sunflower seeds.

Get ready to embark on a culinary journey with these four delectable salad recipes. Each one offers a unique blend of flavors and textures that will satisfy your cravings and leave you wanting more.

Here are our top 3 tried and tested recipes!

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.

WHITE BEAN AND TUNA SALAD RECIPE

White Bean and Tuna Salad Recipe image

The perfect protein-packed light meal for when you don't want to do any cooking.

Provided by Sasha Marx

Categories Quick and Easy Salads

Time 40m

Yield 4

Number Of Ingredients 9

Ingredients

1/2 red onion (about 4 ounces; 116g), cut into 1/8-inch thick slices
1 tablespoon (15ml) Champagne, white wine, or red wine vinegar plus extra for drizzling
Kosher salt and freshly ground black pepper
3 cups (1 pound 6 ounces; 625g) cooked dry white beans, drained, or two (15-ounce; 425g) cans low-sodium white beans, drained and rinsed (see note)
5.6 ounces (160g) olive oil-packed tuna (from two 3.88-ounce (110g) cans), preferably ventresca (tuna belly; see note), drained and gently flaked into 2-inch pieces
1 medium garlic clove (5g), minced or finely grated
1 tablespoon (15ml) bean cooking liquid, from a pot of beans cooked from dry (see note if using canned beans)
1/4 cup (60ml) extra-virgin olive oil plus extra for drizzling
1/4 cup (1/2 ounce; 16g) finely chopped fresh parsley leaves and tender stems

Steps:

In a small bowl, combine red onion and enough ice water to cover. Using clean hands, gently scrunch and squeeze the onion slices, taking care not to crush or break them. Let onion slices sit in ice water for 15 minutes, then drain and discard ice water, and return red onion to now-empty bowl. Add vinegar and 1/4 teaspoon (1g) salt and toss and gently massage onions to evenly coat with vinegar and salt. Set aside for 5 minutes to allow onion slices to marinate.
Meanwhile, combine beans and tuna in a large bowl. Once onions have marinated for 5 minutes, squeeze onion slices to release moisture into the bowl that they marinated in, then transfer onion slices to large bowl with beans and tuna; set large bowl aside.
There should be at least 1 tablespoon (15ml) of vinegar-onion juice liquid left in the small bowl. Add garlic, bean cooking liquid (or, if using canned beans, 2 teaspoons (10ml) water plus 1 teaspoon (5ml) Dijon mustard), and 1/4 teaspoon ground black pepper, and whisk to combine. Whisking constantly, slowly drizzle in olive oil. Stir in parsley and season to taste with salt.
Transfer dressing to large bowl with bean-tuna mixture, using a rubber spatula to scrape all of the dressing into the large bowl. Gently toss salad to evenly coat with dressing, taking care not to crush tuna or beans in the process. Season to taste with salt and pepper. Divide salad between individual serving plates or one large serving platter, drizzle lightly with olive oil and a splash of vinegar, and serve.

Nutrition Facts : Calories 524 kcal, Carbohydrate 57 g, Cholesterol 14 mg, Fiber 14 g, Protein 29 g, SaturatedFat 3 g, Sodium 955 mg, Sugar 2 g, Fat 21 g, ServingSize Serves 4, UnsaturatedFat 0 g

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

Tips:

To save time, use canned tuna and pre-cooked white beans.

For a more flavorful salad, use grilled or seared tuna.

Add a variety of chopped vegetables to the salad, such as celery, cucumber, or bell pepper.

For a creamy dressing, use mayonnaise or Greek yogurt.

To make a vinaigrette dressing, whisk together olive oil, lemon juice, Dijon mustard, and honey.

Season the salad to taste with salt and pepper.

Serve the salad immediately or chill it for later.

Conclusion:

Tuna white bean and red onion salad is a healthy and delicious salad that is perfect for a quick and easy meal. With a variety of ingredients and dressings to choose from, you can customize the salad to your own taste. Whether you are looking for a light lunch or a hearty dinner, this salad is sure to please.