Katie's Healthy Bites: Tuna & White Beans

by in No-Cook Choices, October 4, 2009

Katie's Tuna Salad
Canned tuna is pantry staple in my house because it works as the foundation for many quick and easy meals, including this tuna and white bean salad. I toss in a few fresh ingredients, and you’d never know dinner came from a can.

When shopping for canned tuna, I opt for albacore, packed in water with no sodium added. If you prefer a tuna packed in oil, omit the tablespoon of oil from the recipe below.

A few other tips… I love adding beans to a tuna salad because they add carbohydrates, fiber and even some more protein — making the dish a complete meal. Skip the salt shaker in this dish; the canned products and Dijon mustard have enough sodium on their own. Some fresh herbs, a robust vinegar and sweet vegetables add simple but appealing flavor.

Tuna and White Bean Salad
4 servings

Ingredients:
2 6-ounce cans of tuna, packed in water and no salt added
1 15-ounce can of organic navy beans, rinsed and drained
1 large roasted pepper, sliced (or 2 medium peppers)
1 cup cherry tomatoes, halved
2 tablespoon balsamic vinegar
1 tablespoon Dijon mustard
1 tablespoon olive oil
10 basil leaves, chiffonade (or thinly sliced)
Pepper to taste

Drain the tuna and place it in a mixing bowl. Add the beans, tomatoes and peppers to tuna. In a separate bowl, combine the vinegar, mustard and oil. Whisk together, add to the tuna mixture and toss. Season with basil and fresh cracked pepper, toss again and serve.

Nutrition Info:
Calories: 238
Fat: 4.4 grams
Saturated Fat: .72 grams
Protein: 27 grams
Carbohydrates: 20 grams
Cholesterol: 25 milligrams
Sodium: 252 milligrams
Fiber: 6.3 grams

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Comments (7)

  1. Ashlie says:

    I make a very similar salad, but with chickpeas instead of white beans, red wine vinegar instead of balsamic, add in a little rosemary and olives – so nice over fresh spinach.

  2. Lindsay says:

    I love tuna, but try to eat it sparingly because of the Mercury content, especially in canned tuna.

  3. HI thanks for such a nice recipe. I like tuna.. White bean is very good for health . I like this salad very much and i'll make it this saturday, thanks

  4. I like this salad very much.. Thanks for such a nice recipe.. Good healthy dish..

  5. Leslie says:

    Albacore tuna has the highest mercury content, I believe. Go for the pink varieties of Tuna (Albacore is white).

  6. kilty says:

    Albacore Tuna from sustainable fishing groups has less Mercury in it than regular caught large tuna. Firms such as Vital Choice have low grade or no Mercury.
    If you buy tuna a $1.00 a can then you get what you pay for.
    Buy very good choice tuna and it is very safe.
    Check out "vitalchoice.com" and read the real truth. Not the info from the Chinese who are selling the so-called pink tuna.

  7. kilty says:

    Why not buy a better grade of tuna that does not contain contaminants.
    Look up Vital Choice and buy it online. Wonderful
    They also have marvelous wild Salmon.

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