Indulge in a delightful culinary journey with our Two-Bean Tuna Salad, a symphony of flavors and textures that will tantalize your taste buds. This protein-packed salad features a harmonious blend of tuna, two types of beans, crisp vegetables, and a tangy dressing, all coming together to create a satisfying and nutritious meal. Discover variations of this classic dish, including a Mediterranean-inspired version with sun-dried tomatoes and feta cheese, a zesty Mexican rendition with black beans, corn, and chili powder, and a refreshing Asian-style salad with edamame and a ginger-soy dressing. Each recipe offers a unique twist on the traditional tuna salad, catering to diverse palates and dietary preferences. Embark on this culinary adventure and transform your lunch or dinner into an unforgettable experience.
Check out the recipes below so you can choose the best recipe for yourself!
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.
WHITE BEAN AND TUNA SALAD RECIPE
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
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
TWO BEAN, POTATO & TUNA SALAD
This main course salad is rich in flavour and Vitamin C - great for lunchboxes too
Provided by Mary Cadogan
Categories Dinner, Lunch, Main course, Supper
Time 25m
Number Of Ingredients 8
Steps:
- Put the potatoes in a pan of boiling water, then boil for 6-8 mins until almost tender. Add both types of beans, then cook for a further 5 mins until everything is cooked. Meanwhile, make the dressing. Whisk together the harissa and vinegar in a small bowl with a little seasoning. Whisk in the oil until the dressing is thickened. Drain potatoes well, toss with half of the dressing, then leave to cool.
- Flake the tuna, then fold into the potatoes. Add the remaining dressing. then gently toss. Divide between 4 bowls and serve each portion with a handful of rocket or watercress on top. Serve warm or cold.
Nutrition Facts : Calories 211 calories, Fat 9 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 19 grams carbohydrates, Sugar 2 grams sugar, Fiber 4 grams fiber, Protein 15 grams protein, Sodium 0.14 milligram of sodium
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 SALAD
Serve as a simple side dish. It's super satisfying from the synergy of protein and fiber.
Provided by Food Network Kitchen
Categories side-dish
Time 15m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Whisk together the oil, vinegar, 1/4 teaspoon salt and 1/8 teaspoon pepper in a medium bowl. Add the beans, parsley, celery, scallions and red onions and stir until well combined. Add additional salt and pepper to taste. Serve at room temperature.
TUNA, CAULIFLOWER AND WHITE BEAN SALAD
Cauliflower is very happy in a pungent marinade, so I added it to one of my favorite stand-bys, tuna and bean salad. I liked this salad even more with the cauliflower added, as the tuna flavor infuses the cauliflower along with the vinegar and olive oil. You can use canned white beans, or cook up some delicious giant white beans and some of their broth in the dressing. The salad tastes even better if it has a few hours or a day to sit, and it keeps well.
Provided by Martha Rose Shulman
Categories dinner, lunch, salads and dressings, appetizer, side dish
Time 20m
Yield Serves 4 generously
Number Of Ingredients 12
Steps:
- Steam cauliflower for 5 to 6 minutes, until just tender.
- Place sliced onion, if using, in a bowl and cover with cold water. Soak 5 minutes. Drain, rinse and drain again on paper towels.
- Meanwhile in a small bowl or measuring cup, whisk together vinegar, lemon juice, salt, garlic, mustard and yogurt or bean broth. Whisk in olive oil.
- When cauliflower is tender remove from heat and toss with half the dressing in a large salad bowl. Drain tuna and add to bowl with cauliflower. Break up with a fork. Add cooked beans, onion and herbs. Toss together. Add remaining salad dressing and pepper, taste and adjust seasoning.
Nutrition Facts : @context http, Calories 576, UnsaturatedFat 18 grams, Carbohydrate 67 grams, Fat 22 grams, Fiber 18 grams, Protein 33 grams, SaturatedFat 3 grams, Sodium 642 milligrams, Sugar 4 grams, TransFat 0 grams
HERBED TUNA AND WHITE BEAN SALAD
This is a quick and delicious salad that can be made special for guests-or yourself-by grilling fresh tuna steaks instead of using canned. -Charlene Chambers, Ormond Beach, Florida
Provided by Taste of Home
Categories Lunch
Time 15m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- Place first seven ingredients in a large bowl. Whisk together oil, lemon zest, lemon juice, garlic and salt; drizzle over salad. Add tuna and toss gently to combine.
Nutrition Facts : Calories 319 calories, Fat 16g fat (2g saturated fat), Cholesterol 30mg cholesterol, Sodium 640mg sodium, Carbohydrate 20g carbohydrate (3g sugars, Fiber 5g fiber), Protein 23g protein. Diabetic Exchanges
BEAN AND TUNA SALAD
Provided by Florence Fabricant
Categories dinner, easy, quick, weekday, salads and dressings, main course
Time 40m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Place onion rings in a bowl, cover with cold water and squeeze them with your hands seven or eight times to release a slightly milky liquid into the water (in the process the onion becomes milder). Drain onion rings, replace in the bowl and re-cover with water. Repeat this procedure two or three times. Before using the onions, gather them tightly in your hand to squeeze out all excess moisture.
- Put the beans and onion in a serving bowl, sprinkle liberally with salt and toss.
- Drain the tuna, and add it to the bowl, breaking it into large flakes with a fork.
- Pour on enough olive oil to coat the mixture well, add a dash of vinegar and a generous amount of pepper. Toss thoroughly and check for seasoning; then serve.
Nutrition Facts : @context http, Calories 300, UnsaturatedFat 14 grams, Carbohydrate 15 grams, Fat 18 grams, Fiber 3 grams, Protein 19 grams, SaturatedFat 3 grams, Sodium 341 milligrams, Sugar 1 gram
GREEN BEAN AND TUNA SALAD WITH BASIL DRESSING
Our idea of salad for dinner in the height of summer means minimal cooking, lots of fresh greens, and enough protein to feel filling. Here, that means quickly blanched green beans, canned white beans, parsley leaves, and Little Gem lettuce get tossed in a punchy basil dressing with oil-packed tuna and capers.
Provided by Anna Stockwell
Categories Green Bean Salad Shallot Vinegar Basil Lemon Juice Lettuce Bean Parsley Capers Tuna Dairy Free Peanut Free Dinner Quick & Easy Quick and Healthy Wheat/Gluten-Free Summer
Yield 4 servings
Number Of Ingredients 13
Steps:
- Combine shallot, vinegar, and 1 tsp. salt in a blender jar. Let sit 5-10 minutes to lightly pickle.
- Meanwhile, cook green beans in a large pot of boiling salted water until crisp-tender, about 4 minutes. Drain, then run under very cold water until cool to the touch.
- Add basil, oil, lemon juice, and pepper to shallot mixture and blend until mostly smooth. Pour dressing into a large bowl. Add green beans, lettuce, white beans, parsley, and capers and toss with your hands to coat. Add tuna and gently toss to combine. Transfer salad to a platter.
TUNA WITH TUSCAN WHITE BEAN SALAD
Once the tuna steaks hit the grill, do not move them around or they may tear. This recipe is for tuna that is still pink in the middle (medium-rare). Increase the cooking time for tuna that is more cooked through. -Vance E. Werner Jr., Franklin, Wisconsin
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 16
Steps:
- In a large bowl, combine the first 6 ingredients. In a small bowl, whisk the oil, vinegar, lemon juice, salt and pepper. Pour over bean mixture; toss to coat. Refrigerate until serving., Brush tuna with oil. Sprinkle with salt and pepper; place on greased grill rack. Cook, covered, over high heat or broil 3-4 in. from the heat until slightly pink in the center for medium-rare, 3-4 minutes on each side. Serve with salad.
Nutrition Facts : Calories 409 calories, Fat 16g fat (2g saturated fat), Cholesterol 77mg cholesterol, Sodium 517mg sodium, Carbohydrate 20g carbohydrate (3g sugars, Fiber 6g fiber), Protein 45g protein. Diabetic Exchanges
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.
Tips:
- Choose the right beans: For a hearty and flavorful salad, use a combination of kidney beans and black beans. You can also use other types of beans, such as chickpeas or pinto beans, but adjust the cooking time accordingly.
- Cook the beans properly: To ensure that the beans are tender and flavorful, cook them according to the package instructions. If you are using dried beans, soak them overnight before cooking.
- Use fresh ingredients: The fresher the ingredients, the better your salad will taste. Use ripe tomatoes, crisp celery, and sweet onion.
- Season the salad to taste: Add salt, pepper, and other seasonings to taste. You can also add a squeeze of lemon juice or a dollop of mayonnaise for extra flavor.
- Serve the salad chilled: For the best flavor, serve the salad chilled. You can make it ahead of time and store it in the refrigerator for up to 3 days.
Conclusion:
Two-bean tuna salad is a delicious, healthy, and easy-to-make salad that is perfect for lunch or dinner. It is packed with protein, fiber, and vitamins, and it is a great way to use up leftover beans and tuna. So next time you are looking for a quick and easy meal, give this two-bean tuna salad a try. You won't be disappointed!
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