Tuna & White Bean Salad

4.4
(8)
7 Reviews

The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.

By
Ruth Cousineau
Ruth Cousineau

Ruth Cousineau is a James Beard Award–nominated cookbook author and chef who has developed and tested recipes for Woman’s Day, Redbook, Family Circle and Gourmet, where she was the test kitchen director for three years.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
3755306.jpg
Cook Time:
10 mins
Total Time:
10 mins
Servings:
4
Yield:
4 servings, 1 cup each
Nutrition Profile:
Dairy-Free Healthy Aging High-Fiber High-Protein Gluten-Free Low-Calorie Gut Healthy Anti-Inflammatory Mediterranean Diet
Jump to Nutrition Facts
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Ingredients

  • 3 tablespoons lemon juice

  • 2 tablespoons extra-virgin olive oil

  • 1 clove garlic, minced

  • ⅛ teaspoon salt

  • Freshly ground pepper, to taste

  • 1 19-ounce can cannellini (white kidney) beans, rinsed

  • ¼ cup chopped red onion

  • 3 tablespoons chopped fresh parsley

  • 3 tablespoons chopped fresh basil

  • 1 6-ounce can chunk light tuna in water, drained and flaked (see Note)

Directions

  1. Whisk lemon juice, oil, garlic, salt and pepper in a medium bowl. Add beans, tuna, onion, parsley and basil; toss to coat well.

Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Originally appeared: EatingWell Magazine, March 1998

Nutrition Facts (per serving)

223 Calories
8g Fat
23g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 223
% Daily Value *
Total Carbohydrate 23g 8%
Dietary Fiber 7g 24%
Total Sugars 3g
Protein 17g 34%
Total Fat 8g 10%
Saturated Fat 1g 6%
Cholesterol 15mg 5%
Vitamin A 368IU 7%
Vitamin C 10mg 11%
Folate 12mcg 3%
Sodium 532mg 23%
Calcium 82mg 6%
Iron 3mg 16%
Magnesium 15mg 3%
Potassium 129mg 3%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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