BLACK BEAN TUNA SALAD
Tired of the same ol' salad? You know, lettuce with the same ol' ingredients? Revamp your simple, predictable lunch, by making this protein-packed, nutritious, and oh-so filling black bean tuna salad instead. I love salads, but when it comes to additions I can be quite finicky. I'm not a fan of raw veggies like peppers and broccoli ... Continue reading →
Provided by Lisa Codina
Number Of Ingredients 1
Steps:
- Drain the black beans, rinse with water, then pat dry with a clean kitchen towel or paper towel. Remove the pit from the avocado (look HERE for detailed instructions), the score the flesh in cubes and remove with a large spoon. Combine the beans and avocado with the remaining ingredients in a large bowl and garnish wit scallions, lime juice, olive oil and sea salt and stir gently to combine all the ingredients. Serve cold or at room temperature. This is hearty enough all on its own but is also delicious scooped up with tortilla chips or stuffed into a pita. Store leftovers in the fridge for one day. If making in advance and storing in the fridge omit the salt (which will draw out all the water from the tomatoes and cucumbers leaving you with a soggy salad!) and season just before serving.
TUNA SALAD WITH BLACK BEANS
My mom and I made this up when I was visiting last weekend... High protein and very tasty. She ate this with pork rinds (low carber) while I had it on bread. Other seasonings and amounts can be added to your taste, I'm sure. Tuna salads tend to be flexible. Not sure of the yield so I guessed, since I didn't measure.
Provided by Queen Roachie
Categories Lunch/Snacks
Time 5m
Yield 3 cups, 4 serving(s)
Number Of Ingredients 7
Steps:
- Combine all ingredients in a medium sized mixing bowl, stirring well to combine.
- Enjoy with bread, crackers, pork rinds, or with a spoon. Would also be good on lettuce.
BLACK BEAN TUNA SALAD
A quick and healthy tuna salad with a different twist. I put this together for lunch today, just tossing together what sounded good. The flavors came together nicely, I thought, so I am posting the recipe. It was great served in a whole-wheat tortilla.
Provided by GaylaJ
Categories Lunch/Snacks
Time 10m
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- In a medium-sized bowl, flake tuna with a fork; add beans, chiles, onions, and cilantro and toss to combine.
- In a small bowl, stir together remaining ingredients; add to tuna mixture and carefully toss to incorporate ingredients.
- Taste and adjust seasonings, if desired.
BLACK BEAN RANCH TUNA SALAD
Tired of the same old lunch? Try this super-tasty and healthy tuna salad featuring fiber-rich black beans and flavorful light ranch dressing! Perfect for a tuna salad sandwich or on top of greens.
Provided by Kristin
Categories Entree
Time 5m
Number Of Ingredients 5
Steps:
- Combine all ingredients in a bowl.
- Serve with crackers or as a sandwich filling.
Nutrition Facts : Calories 336 kcal, Carbohydrate 10 g, Protein 41 g, Fat 14 g, SaturatedFat 2 g, Cholesterol 47 mg, Sodium 401 mg, Fiber 3 g, ServingSize 1 serving
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.
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
TOMATO, TUNA, AND BEAN SALAD
This main dish salad is perfect for lunch or a light dinner. Dill, quinoa, and Parmesan cheese are optional. I make the salad without these, then add them to change things up a bit when we eat the leftovers. Serve by itself or over lettuce.
Provided by Marcia
Categories Salad Seafood Salad Recipes Tuna Salad Recipes
Time 20m
Yield 4
Number Of Ingredients 14
Steps:
- Whisk olive oil, vinegar, mustard, dill weed, garlic, sugar, and salt together in a large bowl. Add tomatoes, kidney beans, tuna, quinoa, basil, and onion; gently stir with a large spoon to coat evenly. Spoon salad into serving bowls; top each with about 1 tablespoon Parmesan cheese.
Nutrition Facts : Calories 406.5 calories, Carbohydrate 30.4 g, Cholesterol 23.3 mg, Fat 20.4 g, Fiber 6.3 g, Protein 24.9 g, SaturatedFat 3.4 g, Sodium 409.1 mg, Sugar 1.6 g
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
TUNA AND BLACK BEAN CASSEROLE
Looks like Mom's recipe has a serious contender in the favorite tuna casserole category! Ours is easy to make, too, and has a great Southwest-style flavor.
Provided by My Food and Family
Categories Home
Time 55m
Yield 6 servings
Number Of Ingredients 9
Steps:
- Heat oven to 350°F.
- Mix dressing and milk until blended. Combine all remaining ingredients except crushed chips in large bowl. Add dressing mixture; mix lightly.
- Spoon into 2-qt. casserole sprayed with cooking spray; top with crushed chips.
- Bake 35 min. or until heated through.
Nutrition Facts : Calories 430, Fat 16 g, SaturatedFat 7 g, TransFat 0 g, Cholesterol 50 mg, Sodium 800 mg, Carbohydrate 47 g, Fiber 4 g, Sugar 6 g, Protein 24 g
TANGY TUNA BLACK BEAN QUESADILLAS
This is a delicious quesadilla recipe using ingredients like low-fat sour cream, refried black beans, and whole-wheat tortillas. It's so easy to put together in less than 20 minutes and it tastes fabulous! Feel free to serve with salsa and sour cream for dipping.
Provided by SUPERTIM99
Categories World Cuisine Recipes Latin American Mexican
Time 20m
Yield 4
Number Of Ingredients 10
Steps:
- Mix tuna, black beans, and sour cream together in a large bowl. Stir corn, buffalo wing sauce, garlic salt, and cumin into tuna mixture.
- Melt half the butter in a large skillet over medium heat; heat 1 tortilla in melted butter for 1 minute and flip. Spread half the tuna mixture over heated tortilla. Sprinkle with half the Mexican cheese; cover with another tortilla. Place a lid on the skillet and cook for 1 minute.
- Flip the quesadilla, cover, and cook until cheese is melted, 1 to 2 minutes. Repeat with remaining butter, tortillas, and filling. Slice quesadilla into eighths and serve a half quesadilla to each guest.
Nutrition Facts : Calories 386.3 calories, Carbohydrate 46.3 g, Cholesterol 57 mg, Fat 14.1 g, Fiber 5.4 g, Protein 28.3 g, SaturatedFat 8.3 g, Sodium 2228.9 mg, Sugar 1.6 g
SOUTHWEST TUNA AND BLACK BEANS
Add a fresh twist to tuna with the flavors of lime, chilies and black beans-all the best that the Southwest has to offer.
Provided by Betty Crocker Kitchens
Categories Lunch
Time 25m
Yield 4
Number Of Ingredients 9
Steps:
- Heat oil in 10-inch skillet over medium heat. Cook onion, chili and garlic in oil about 2 minutes, stirring constantly, until onion is softened.
- Stir in remaining ingredients. Cook about 5 minutes, stirring occasionally, until hot.
Nutrition Facts : Calories 405, Carbohydrate 61 g, Cholesterol 25 mg, Fiber 14 g, Protein 41 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 870 mg
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