Who knew a simple salad could be such a game-changer? This Healthy Tuna White Bean Salad is like a breath of fresh air on a summer day—refreshing, easy, and oh-so-satisfying. I first whipped it up on a whim, and now it’s my go-to for meal prep. It’s like that unexpected hit song that tops the charts out of nowhere!
Steps
- Begin by sprinkling some lemon juice over the chopped red onions to soften their sharp flavor while you prepare the other ingredients.
- Drain the oil from the canned tuna and place the tuna in a large mixing bowl. Add the rinsed and drained white beans to the bowl and gently stir them together.
- Incorporate the onions, herbs (such as parsley, arugula, or mint), black pepper, lemon zest, and remaining lemon juice into the tuna and beans, mixing well to combine.
- Adjust the flavor by adding Tabasco sauce, minced chili, or chili flakes to taste. If the salad needs more acidity or moisture, add extra lemon juice or a drizzle of olive oil. Season with salt as needed.
- For best results, chill the salad in the refrigerator for a few hours before serving to allow the flavors to meld together.
Ingredients
- 1 cup chopped red onions or shallots
- Zest and juice of 1 lemon or 2 limes (or 1-2 tablespoons of cider vinegar)
- 2 cans (5-6 ounces each) tuna in olive oil
- 2 cans (15 ounces each) cannellini or Great Northern white beans, rinsed and drained
- 1/2 cup chopped parsley or arugula, or 2 tablespoons thinly sliced mint
- A few splashes of Tabasco sauce, or 1 minced Serrano chili or 1 teaspoon red chili flakes
- 1/2 teaspoon freshly ground black pepper
- Salt and extra virgin olive oil, to taste
Nutritional Values
Calories: 1516 | Fat: 32g | Saturated Fat: 4g | Cholesterol: 60mg | Sodium: 3512mg | Carbohydrates: 192g | Dietary Fiber: 48g | Sugars: 40g | Protein: 140g | Vitamin C: 480mg | Calcium: 632mg | Iron: 24mg | Potassium: 4308mg
FAQ
- Can I use water-packed tuna instead of tuna in olive oil?
- Yes, you can use water-packed tuna, but you’ll need to add extra olive oil to help the salad come together.
- What herbs can I use for this salad?
- You can use mint, parsley, or arugula, and you could also try cilantro, tarragon, or rosemary for a different flavor.
- Can I substitute the white beans with another type of bean?
- Certainly! Garbanzo beans are a great alternative if you want to try something different.
- How long can I store the salad in the refrigerator?
- The salad can be kept in the fridge for several days if it’s tightly covered.
- What can I do to reduce the sharpness of onions in the salad?
- Sprinkling lemon juice over the chopped onions while preparing other ingredients will help to mellow their strong flavor.
Tips
- Opt for high-quality tuna packed in olive oil for a richer flavor. If using tuna packed in water, be sure to add extra olive oil to enhance the texture and taste.
- To mellow the sharpness of the onions, sprinkle them with lemon juice while preparing the other ingredients. This will soften their bite.
- Feel free to customize the salad with different herbs or bitter greens like mint, parsley, arugula, cilantro, tarragon, or rosemary, depending on what you have available.
- For a spicier kick, incorporate a splash of Tabasco sauce or add minced Serrano chili or red chili flakes to taste.
Equipment
- Citrus Zester: To zest lemons or limes.
- Mixing Bowl: A large mixing bowl for combining ingredients.
- Can Opener: If you don’t have one, you’ll need it to open canned tuna and beans.
- Chef’s Knife: A sharp knife for chopping onions and herbs.
- Cutting Board: A durable cutting board for preparing ingredients.
