Healthy and Tasty White Bean and Tuna Salad

Total Time
20mins
Prep 20 mins
Cook 0 mins

This salad takes a little to assemble. But it's nutritional content (chock full of protein and Omega-3 fatty acids) and fantastic taste are well worth it. We're finding out that beans are one of the best foods there is - adding only three cups a week can lower your cholesterol, decrease your cancer risk, and can even promote weight loss. The Omega-3's in tuna increase your good cholesterol, are heart and brain healthy. I've adapted it from a recipe that originally ran in the New York Times.

Ingredients Nutrition

  • 1 small red onion, peeled and very thinly sliced (equal to about 1/4 -1/3 cup depending on your preference)
  • 1 tablespoon red wine vinegar or 1 tablespoon sherry wine vinegar, plus
  • 2 teaspoons red wine vinegar or 2 teaspoons sherry wine vinegar
  • 1 (6 1/2 ounce) can tuna in water, drained (I prefer salt free, opting instead to add my own)
  • 1 (15 ounce) canwhite beans. i prefer goya's small white beans, but you can use Cannellini (Habichuelas Blancas) or 1 (15 ounce) can borlotti beans
  • 3 fresh sage leaves, slivered (You can buy fresh sage in small plastic containers, keep it towards the back of your fridge and it w)
  • 2 tablespoons finely chopped flat leaf parsley
  • salt & freshly ground black pepper (I like using a coarse ground sea salt, Alea is my new favorite)
  • 1 medium garlic clove, finely minced
  • 12 teaspoon Dijon mustard
  • 3 tablespoons extra virgin olive oil (If you aren't calorie conscious splurge, and use 4 tablespoons, besides olive oil is sooooo good for)
  • cucumbers (to garnish) or tomatoes, slices (to garnish)

Directions

  1. 1. Place the onion in a bowl and add 2 teaspoons of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels. This rids the onion of it's sharpness. If you LIKE the sharpness- omit this step!
  2. 2. In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
  3. 3. 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. Toss with the tuna and beans and serve, garnishing each plate with cucumber or tomato slices.
  4. This keeps well in the refrigerator for several days. I've served leftovers on slabs of French bread, hollowed out in the middle (so the beans don't roll), brushed with olive oil and toasted in the oven (toast the bread, then add the beans.) My guests couldn't get enough.
Most Helpful

4 5

Healthy for sure and makes a light, yet hardy summer meal. I would fix early and let sit so the flavors have time to blend and soak in. It is a little one dimensional, so I next time I would chop, rather than slice the onions and not soak them. The sage is a wonderful flavor with the tuna.