Indulge in a symphony of flavors with this white bean and tuna pasta salad, a delightful dish that combines the goodness of protein-packed tuna, creamy white beans, vibrant vegetables, and a zesty dressing. This salad is not only a feast for the taste buds but also a nourishing meal that caters to various dietary needs.
Dive into the culinary journey and discover the secrets behind creating this delectable salad. Learn how to select the freshest ingredients, cook the pasta to perfection, and prepare the creamy dressing that brings all the flavors together. Explore variations of this versatile dish, such as adding a medley of your favorite vegetables, experimenting with different herbs and spices, or incorporating a variety of beans and legumes for a protein-rich twist.
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
PASTA SALAD WITH TUNA, CELERY, WHITE BEANS AND OLIVES
Provided by Food Network Kitchen
Time 20m
Number Of Ingredients 11
Steps:
- Bring a large pot of salted water to a boil. Add the pasta and cook as the label directs; drain and rinse under cold water. Transfer to a large bowl.
- Add the tuna, celery, white beans and olives to the bowl with the pasta.
- Make the dressing: Whisk the mayonnaise, sour cream, lemon juice, herbs, and salt and pepper to taste in a bowl. Pour over the pasta salad and toss to coat. Season with salt and pepper. Chill for up to 3 hours.
KIDNEY BEAN TUNA SALAD
This light, nutritious entree salad for two comes from Sandra Fisher of Kent, Washington. It's especially pretty served on a lettuce-lined plate for a special luncheon.
Provided by Taste of Home
Categories Lunch
Time 15m
Yield 2 servings.
Number Of Ingredients 16
Steps:
- In a bowl, combine the first seven ingredients. For dressing, in a small bowl, whisk the oil, vinegar, lemon juice, garlic, dill, salt and pepper. Pour over tuna mixture and toss lightly. Serve on a bed of lettuce if desired.
Nutrition Facts : Calories 432 calories, Fat 24g fat (7g saturated fat), Cholesterol 56mg cholesterol, Sodium 1026mg sodium, Carbohydrate 22g carbohydrate (0 sugars, Fiber 6g fiber), Protein 31g protein.
LINGUINE WITH ITALIAN TUNA AND WHITE BEANS
Provided by Georgia Downard
Categories Bean Pasta Dinner Lunch Seafood Tuna Healthy Self Sugar Conscious Pescatarian Dairy Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 4 servings
Number Of Ingredients 10
Steps:
- Cook pasta as directed on package; drain and rinse under cold water. Drain tuna, reserving oil in a salad bowl; whisk juice, garlic, salt and pepper with oil. Flake tuna into same bowl. Add pasta, beans, onion and chopped parsley; toss gently to coat with dressing. Serve garnished with parsley leaves and lemon slices, if desired.
WHITE BEANS AND TUNA SALAD
Provided by Marian Burros
Categories salads and dressings
Time 1h45m
Yield 6 servings
Number Of Ingredients 8
Steps:
- Combine beans with water and bring to boil. Boil briskly for 2 minutes, remove from heat and let beans soak for 1 hour. Then cook them again in soaking water over low heat for another 1 1/2 hours, or until tender, adding more water, if necessary, to keep them covered. Drain.
- Combine oil, lemon juice, salt and pepper and pour over beans while still warm. Add green onions and parsley and mix gently. Refrigerate.
- To serve, drain tuna, break into chunks and place on top of beans.
Nutrition Facts : @context http, Calories 608, UnsaturatedFat 36 grams, Carbohydrate 43 grams, Fat 43 grams, Fiber 11 grams, Protein 16 grams, SaturatedFat 6 grams, Sodium 1011 milligrams, Sugar 3 grams
WHITE BEAN AND TUNA PASTA SALAD
You can also add a hard-boiled egg or 2 to this recipe as well as grape tomatoes, chunked artichoke hearts, or pitted olives. If you are starting with dry beans, simmer with a clove of garlic and a bay leaf or sprig of rosemary to the water to boost flavor. This is a quick and easy pasta salad with great flavors. Recipe courtesy of Spilling the Beans.
Provided by AmyZoe
Categories Tuna
Time 20m
Yield 8 serving(s)
Number Of Ingredients 10
Steps:
- Cook the pasta according to package directions. Run under cool water and drain well and transfer to a bowl.
- Add the beans, flake in the tuna, and add the celery, parsley, and/or basil.
- In a small jar or bowl, shake or whisk together the oil, vinegar, and garlic.
- Drizzle over the salad and toss to coat.
- Season with salt and pepper and serve or refrigerate until needed.
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.
PASTA, WHITE BEANS, AND TUNA SALAD
Steps:
- Combine all ingredients for the salad. Whisk together all dressing ingredients. Pour the dressing over the salad and refrigerate for 1 hour before serving.
Nutrition Facts :
WHITE BEAN & TUNA SALAD
If you are going to make a white bean & tuna salad (which, if you've never had it, might not sound good, but is) with canned goods, this is a good recipe. This is from a book called _Culinary Journey to the Mediterranean. You can serve this with pita bread or pita chips, and/or on a bed of arugula or watercress.
Provided by Nose5775
Categories Tuna
Time 10m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Rinse and drain beans.
- Drain and flake tuna.
- Combine all ingredients.
- Refrigerate.
Tips:
- Use canned beans and tuna: Canned beans and tuna are convenient and affordable ingredients that can be found in most grocery stores. They are also a good source of protein and fiber.
- Cook the pasta al dente: Al dente pasta is slightly firm to the bite and holds its shape well in salads.
- Chop the vegetables evenly: Evenly chopped vegetables will ensure that they cook evenly and look appealing in the salad.
- Use a light and tangy dressing: A light and tangy dressing will help to brighten up the salad and prevent it from becoming too heavy.
- Add some fresh herbs: Fresh herbs, such as basil, parsley, or cilantro, can add a pop of flavor and color to the salad.
Conclusion:
White bean and tuna pasta salad is a simple and delicious salad that is perfect for summer gatherings. It is packed with protein, fiber, and vegetables, and it is easy to make ahead of time. The next time you are looking for a quick and easy lunch or dinner option, give this recipe a try.
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