Method to make Tuna and White Bean Protein Salad

This delicious Tuna and White Bean Protein Salad is perfect for a healthy lunch or dinner. t’s easy to prepare and is an excellent option for a healthy lunch. It can be made in advance.

Tuna and White Bean Protein Salad Recipes

Tuna and White Bean Protein Salad

This tuna and white bean salad is loaded with good-for-you ingredients. A simple lemon or olive oil dressing is all you need to make the salad. The tuna and white bean salad can be made ahead of time and refrigerated for up to five days. If you'd like to serve it as a lunch or dinner, simply double or triple the ingredients and serve it immediately. This dish is also great for a light snack.

No ratings yet

Print Pin Recipe

Course: Salad

Cuisine: INTERNATIONAL

Diet: Low Calorie, Vegan

Keyword: tuna salad, white bean salad

CookingStyle: Handcrafted Cooking

Prep Time: 10 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 25 minutes minutes

Servings: 4 servings

Calories: 232kcal

Author: James Anderson

Add to CollectionGo to Collections

Equipment

Food Processor

hand mixer

plate

Ingredients

1x2x3x

Dressing

• 2 teaspoons English mustard
• 1 tablespoon balsamic vinegar
• 3 tablespoons olive oil 1 tsp. Italian seasoning

Base Ingredients

• 1 cup cherry tomatoes halved
• Kosher salt and freshly ground black pepper
• 1 cup cannellini white beans canned
• 1/4 cup sliced pitted kalamata olives
• 6- ounce can light tuna packed in olive oil, drained
• 1 shallot thinly sliced
• 1/4 cup kalamata olives sliced pitted

Instructions

• To make the dressing, combine all of the dressing ingredients except the oil in a food processor or by hand if there are no solid chunks.
• Slowly add the oil in small streams while mixing/whisking until it has a creamy consistency.
• Divide the ingredients evenly among the mason jar/s.
• Layer them in order based on the ingredient list above in a mason jar starting with the dressing.
• Make sure the dressing does not touch the greens yet.
• Place the lid and close tightly.

To Serve

• Shake the jar well to coat the ingredients with the dressing and enjoy!

Video

Notes

This salad is high in protein and can serve as a light meal for four or a side dish for six. The cannellini beans and white beans should be cooked and cooled before serving the salad. The tuna and white bean protein salad should be made with a good-quality tuna and cannellini beans. You can also use canned beans. When you make this salad, make sure to use extra-virgin olive oil for the dressing.

Click here to add your own private notes.

Share by Email Share on Facebook Share on Twitter

Read  Best way to make Basic Vinaigrette Salad - Homemade recipes

Nutrition

Serving: 4servings | Calories: 232kcal | Carbohydrates: 13g | Protein: 15g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 13mg | Sodium: 292mg | Potassium: 418mg | Fiber: 3g | Sugar: 2g | Vitamin A: 273IU | Vitamin C: 9mg | Calcium: 54mg | Iron: 2mg

© Food And Meal

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the Spoonacular Database, whenever available, or otherwise other online calculators.

Pin Recipe

Alternative Method: Preparing Tuna and White Bean Protein Salad Using an Air Fryer

Ingredients:

• 1 can of tuna, drained and flaked
• 1 can of white beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

1. Prepare the Salad Mixture:
   • In a mixing bowl, combine the drained and flaked tuna, white beans, halved cherry tomatoes, finely chopped red onion, and fresh parsley.
2. Season the Salad:
   • Drizzle the olive oil and lemon juice over the salad mixture.
   • Season with salt and pepper to taste.
3. Mix Thoroughly:
   • Gently toss the salad mixture to ensure all the ingredients are well combined and coated with the dressing.
4. Air Fryer Preparation:
   • Preheat your air fryer to 375°F (190°C) for a few minutes.
5. Air Fry the Salad:
   • Place the salad mixture in an air fryer-safe tray or basket.
   • Cook in the air fryer for 3-4 minutes, shaking the basket halfway through to ensure even cooking.
6. Serve Hot:
   • Once the salad is slightly crisp and heated through, remove it from the air fryer.
7. Enjoy:
   • Transfer your air-fried Tuna and White Bean Protein Salad to a serving plate.

Tips for making Tuna and White Bean Protein Salad

Cooking Tips

• Select Quality Ingredients: Start with high-quality tuna, fresh white beans, and ripe cherry tomatoes. The better the ingredients, the tastier your salad.
• Properly Drain Ingredients: Ensure your tuna and white beans are thoroughly drained. Excess moisture can dilute the flavors.
• Mind the Seasoning: When adding salt, remember that canned tuna can be salty, so taste before salting. Freshly ground pepper adds a delightful kick.
• Balancing Flavors: Adjust the olive oil and lemon juice to your preference, balancing the richness of the tuna and the freshness of the salad.
• Don’t Overcook in the Air Fryer: If you opt for the air fryer method, be cautious not to overcook. A few minutes are enough to achieve that perfect crunch.
• Prevent Sogginess: If you choose to store leftovers, keep the salad separate from the dressing until you’re ready to eat. This helps prevent sogginess.
• Make it Ahead: This salad tastes even better if it’s allowed to sit in the fridge for a few hours, letting the flavors meld.

Serving Suggestions

• Garnish with Fresh Herbs: A sprinkle of fresh basil, chives, or dill not only adds color but also enhances the herby aroma of this salad.
• Pair with Fresh Greens: Serve your salad on a bed of fresh spinach or arugula to add an extra layer of green goodness.
• Crusty Bread: Accompany your salad with slices of crusty bread or croutons for added texture and a delightful crunch.
• Drizzle Balsamic Glaze: A drizzle of balsamic glaze on top adds a touch of sweetness and tang that complements the savory elements.
• Iced Tea or White Wine: Enjoy your Tuna and White Bean Salad with a glass of iced tea or a crisp white wine for a refreshing pairing.

FAQs (Frequently Asked Questions) about Tuna and White Bean Protein Salad

• Can I use fresh tuna instead of canned? Absolutely, fresh tuna works wonderfully! Just sear it lightly and flake it into the salad.
• How long does this salad stay fresh in the fridge? Properly stored in an airtight container, it should stay fresh for up to 2 days.
• Can I make this salad ahead of time for a party? Yes, it’s an excellent make-ahead dish. Just add the dressing right before serving.
• What’s a good vegan substitute for tuna? Substitute canned chickpeas or white beans for a vegan version. The rest of the recipe remains the same.
• Can I freeze this salad? It’s not advisable to freeze this salad, as the texture and freshness may be compromised. Enjoy it freshly made or refrigerated.

Discover culinary bliss with Tuna and White Bean Salad. Our chef’s recipe elevates your cooking game. Subscribe for more flavorful journeys. Try it today!

James Anderson

Sous Chef at Food And Meal Restaurant

I'm James F Anderson, a noted sous chef from London and a Le Cordon Bleu alumnus. My career began in a Michelin-starred Parisian eatery, where my blend of classic and contemporary cooking, using seasonal ingredients, earned accolades. Recognized in culinary publications and on cooking shows, I’m committed to mentoring aspiring chefs and delivering memorable dining experiences, marking me as a standout talent in the culinary world.