This is a favorite around our house! It's realtively low in fat, has tons of fibre and is great for next day lunches too! I prefer to eat this just with oil and lemon, but my husband adds some mayonaise for a creamy texture.
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Units: US | Metric
- 1 (184 g) can tuna in water
- 1 (16 ounce) can red kidney beans
- 4 cups cooked whole wheat pasta (penne is best)
- 1/4 sweet onion, finely diced
- 2 -3 garlic cloves, finely chopped
- 2 celery ribs, finely diced
- 2 carrots, finely diced
- 1/2 sweet red pepper, finely diced
- 6 sun-dried tomatoes
- 10 kalamata olives (optional)
- 1/4 cup olive oil
- 1 teaspoon dried mustard
- 1 teaspoon dried oregano
- 1 teaspoon dried basil or 4 -5 fresh basil leaves, finely chopped
- 1/2 lemon, juice of
- salt and pepper
- fat-free mayonnaise
- 1Boil water with salt and set pasta to cook just until texture is beyond a la dente, but not soft.
- 2Drain tuna and add to large glass bowl. Break larger pieces so tuna is flakey.
- 3Drain and wash beans and add to tuna.
- 4Place non-oil packed sundried tomatoes in a bowl with hot water. Let stand for 5 minutes. After five minutes, drain excess water from tomatoes, chop and add to tuna and beans.
- 5Remove olive pits by cutting a slit into each olive length wise. Add to tuna, beans and tomatoes.
- 6Add chopped onion, garlic, celery, carrot, bell pepper.
- 7Add mustard, oregano, basil, (dried or fresh) salt & pepper to taste, olive oil and lemon.
- 8Stir and serve immediately or refrigerate for use up to 2 days later.
- 9Add mayonaise to large bowl mixture or individual servings - if desired.
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Nutritional Facts for Tuna and Bean Pasta Salad
Serving Size: 1 (248 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 725.6
- Calories from Fat 156
- Total Fat 17.3 g
- Saturated Fat 2.6 g
- Cholesterol 19.3 mg
- Sodium 285.7 mg
- Total Carbohydrate 112.6 g
- Dietary Fiber 10.6 g
- Sugars 4.4 g
- Protein 37.4 g