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
ITALIAN TUNA SALAD
Provided by Giada De Laurentiis
Categories appetizer
Time 15m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Whisk together the lemon juice, capers and Dijon mustard in a large bowl. While continuing to whisk, drizzle in the olive oil in a steady stream. Whisk in 1/4 teaspoon salt. Add the beans to the dressing and mash gently with a spoon. Add the tuna, flaking it with a fork into bite-size pieces. Toss lightly to coat. Top the tuna mixture with the arugula, treviso, endive, shaved fennel, parsley leaves and 1/2 teaspoon salt. Using your hands, toss the salad together, bringing the dressing up from the bottom of the bowl until everything is coated evenly.
TUNA, WHITE BEAN, AND ROASTED PEPPER SALAD WITH CREAM DIJON DRESSING
Categories Salad Bean Fish Mustard Olive No-Cook Quick & Easy Lunch Buffet Mayonnaise Tuna Bell Pepper Lettuce Bon Appétit Sugar Conscious Pescatarian Dairy Free Wheat/Gluten-Free Peanut Free Tree Nut Free Soy Free Kosher
Yield Makes 4 main-course servings
Number Of Ingredients 10
Steps:
- Whisk first 4 ingredients in small bowl. Season dressing with salt and pepper. (Can be made 1 day ahead. Cover; chill.)
- Toss greens in large bowl with enough dressing to coat. Place greens in center of 4 plates. Toss beans, red peppers and onion in medium bowl with enough dressing to coat. Top greens with bean mixture, then tuna, dividing equally. Garnish with olives and serve.
TUNA, CHICKPEAS AND BROCCOLI SALAD
This recipe is inspired by a common Italian combination, tuna and beans. It's a salad that keeps well in the refrigerator and one that's great to have on hand during the week. The broccoli will not retain its pretty green color once in contact with the acid in the dressing, so for best results keep the broccoli separate, along with a tablespoon of the dressing. Just before you want to eat, toss in the broccoli and extra dressing; or eat the broccoli separately with the dressing.
Provided by Martha Rose Shulman
Time 10m
Yield 2 1/2 servings.
Number Of Ingredients 13
Steps:
- In a medium bowl, mix together the tuna, chickpeas, celery, bell pepper, parsley and chives. Keep the broccoli separate.
- In a small bowl or measuring cup, mix together the lemon juice, vinegar, salt, and Dijon mustard. Whisk in the olive oil and yogurt, and toss with the tuna and chickpea mixture. Refrigerate in a bowl or in containers until ready to take to work or eat. Add the broccoli just before serving.
Nutrition Facts : @context http, Calories 324, UnsaturatedFat 6 grams, Carbohydrate 28 grams, Fat 10 grams, Fiber 8 grams, Protein 34 grams, SaturatedFat 1 gram, Sodium 824 milligrams, Sugar 8 grams, TransFat 0 grams
DIJON FOUR-BEAN SALAD
Karen Riordan of Fern Creek, Kentucky dresses up traditional bean salad with a tangy Dijon mustard vinaigrette. "I'm a busy home-schooling mom, so I love how easy this colorful side dish is to prepare," Karen says. It's also perfect for picnics or potlucks.
Provided by Taste of Home
Categories Lunch
Time 15m
Yield 10 servings.
Number Of Ingredients 9
Steps:
- Cook lima and green beans according to package directions; drain. Place in a large serving bowl; cool. Add kidney beans. , In a jar with a tight-fitting lid, combine the vinegar, sugar, mustard, oil and salt; shake well. Pour over beans and stir gently to coat. Cover and refrigerate overnight. Serve with a slotted spoon.
Nutrition Facts : Calories 195 calories, Fat 4g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 644mg sodium, Carbohydrate 33g carbohydrate (0 sugars, Fiber 7g fiber), Protein 9g protein. Diabetic Exchanges
TUNA, WHITE BEAN AND ROASTED PEPPER SALAD WITH CREAMY DIJON DRES
A great dish to whip up for a light lunch as it uses pantry items along with baby greens. So delicious and healthy.
Provided by DailyInspiration
Categories Lunch/Snacks
Time 20m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Whisk first 4 ingredients in a small bowl. Season dressing with salt and pepper.
- Toss greens in a large bowl with enough dressing to coat. Divide greens among plates. Toss beans, red peppers, and onion in a medium bowl with enough dressing to coat. Top greens with bean mixture, then tuna, dividing equally. Garnish with olives.
Nutrition Facts : Calories 439.5, Fat 22.3, SaturatedFat 3.2, Cholesterol 29.4, Sodium 1010.5, Carbohydrate 30.2, Fiber 6.7, Sugar 1.9, Protein 30.6
GARBANZO BEAN, TUNA AND ONION SALAD WITH CREAMY LEMON DRESSING
Steps:
- Whisk yogurt, mayonnaise, mustard and lemon peel in small bowl to blend.
- Toss tuna with lemon juice in large bowl. Add garbanzo beans, onion, celery, tomatoes, parsley and yogurt dressing to bowl. Toss to blend. Season salad to taste with salt and pepper. (Can be prepared 6 hours ahead. Cover and chill.)
WHITE BEAN TUNA SALAD WITH VINAIGRETTE
I love tuna, and this recipe is a great way to use good old canned tuna--and it's great to share! The Mediterranean flavors really pack a punch.-Laureen Pittman, Riverside, California
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 6 servings.
Number Of Ingredients 19
Steps:
- In a small bowl, whisk the vinaigrette ingredients until well blended., In a large bowl, combine the beans, tuna, red peppers, onion, olives, tomatoes, parsley and oregano. Drizzle with vinaigrette; gently toss to coat. Serve on lettuce.
Nutrition Facts : Calories 367 calories, Fat 24g fat (3g saturated fat), Cholesterol 20mg cholesterol, Sodium 849mg sodium, Carbohydrate 21g carbohydrate (5g sugars, Fiber 4g fiber), Protein 15g protein.
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
TUNA & BUTTERBEAN SALAD
A cheap and healthy way to get more fibre and vitamin C into your diet
Provided by Good Food team
Categories Dinner, Main course
Time 15m
Number Of Ingredients 8
Steps:
- Halve the onion and slice it as thinly as possible. Tip into a salad bowl and flake in the tuna. Gently stir in the butterbeans and cherry tomatoes.
- Whisk the olive oil, lemon juice and mustard together, then season. Drizzle the dressing over the salad and scatter the parsley over. Mix gently to combine and serve straight away.
Nutrition Facts : Calories 396 calories, Fat 20 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 8 grams sugar, Fiber 10 grams fiber, Protein 26 grams protein, Sodium 0.41 milligram of sodium
TUNA AND BEAN SALAD WITH SPIRALIZED CUCUMBER
This is based on a classic Italian salad that can be thrown together with pantry items. All you need from the market is the cucumber, which makes a beautiful garnish for the high-protein tuna-and-bean mix.
Provided by Martha Rose Shulman
Categories < 15 Mins
Time 10m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- SPIRALIZING THE ONION: Use the shredder blade. Insert the onion into the spiralizer blade at the root end. Take up handfuls of the spiralized onion and cut into 2- to 3-inch lengths with scissors.
- SPIRALIZING THE CUCUMBER: Use the slicer blade. Take up handfuls of the spiralized cucumber and cut into 2- to 3-inch lengths with scissors.
- Place the spiralized onion in a bowl and add 1 teaspoon of the vinegar and cold water to cover. Let stand 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.
- Mash together the anchovy and garlic in a mortar and pestle. Add the remaining vinegar, the lemon juice, salt to taste, freshly ground pepper, and Dijon mustard, and mix together. Whisk in the olive oil or work in with the pestle.
- Set aside 1 tablespoon of the dressing. Toss the rest with the tuna and beans. Toss the spiralized cucumbers with the remaining dressing. Arrange the tuna-and-beans salad in a bowl or on a platter, and top with the cucumbers.
- ADVANCE PREPARATION: The tuna-and-beans salad, without the cucumbers, will keep for a couple of days in the refrigerator.
Nutrition Facts : Calories 284.6, Fat 21.7, SaturatedFat 3.4, Cholesterol 27.8, Sodium 82.5, Carbohydrate 4.6, Fiber 0.8, Sugar 1.9, Protein 17.5
DIJON TUNA & BEAN SALAD
Roasted red peppers, white beans and solid white tuna are mixed with a creamy Dijon sauce and served over field greens to make this festive-looking salad.
Provided by My Food and Family
Categories Home
Time 10m
Yield 4 servings
Number Of Ingredients 8
Steps:
- Combine first 4 ingredients in medium bowl.
- Mix mayo, mustard and crushed pepper until blended. Add to bean mixture; mix lightly.
- Serve over salad greens.
Nutrition Facts : Calories 230, Fat 9 g, SaturatedFat 1.5 g, TransFat 0 g, Cholesterol 15 mg, Sodium 380 mg, Carbohydrate 0 g, Fiber 9 g, Sugar 0 g, Protein 14 g
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