Deliciously Fast Tuna and Bean Salad

This month’s Recipe Redux theme is to make a recipe that uses staples from my refrigerator and pantry. I can pull this delicious tuna and bean salad together in a few minutes using simple ingredients that I always have on hand; canned tuna fish, beans, olive oil and vinegar, chopped onions and Dijon mustard. Like all my recipes, you can mix and match ingredients, keeping to these few simple ingredients or adding more, like chopped tomatoes, cucumbers and fresh herbs.  This salad served over fresh salad greens, a few extra vegetables, and some whole grain crackers is my weekly “pack and go” lunch.

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Deliciously Fast Tuna and Bean Salad

Ingredients

  • 2 (15 ounce) cans beans, drained and rinsed
  • 1 (6 ounce) can tuna fish, drained
  • 1/2 cup sweet onion (ie., Vidalia), chopped
  • 2-3 tablespoons extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon Dijon mustard
  • Freshly ground pepper to taste

Directions

Combine beans, tuna fish and onion in a medium bowl. In a small bowl, mix together olive oil, vinegar, and mustard. Add dressing to tuna and bean mixture, stirring just until combined. Serve over a bed of mixed greens and assorted vegetables. Add freshly ground pepper and extra vinegar if desired.

Note: Use any bean or mixture of beans you have on hand (navy, pinto, cannellini, kidney or garbanzo) and any mustard, type of onion or vinegar you prefer. For example, I would have preferred to use a purple onion for more color contrast but I only had a Vidalia onion in the fridge.

judymatusky.com

Nutrition Note: One goal should be to eat 2 cups of beans (legumes and lentils) per week. Studies show that beans can reduce cholesterol, increase satiety and are an excellent source of plant-based protein. If you don’t have no salt added beans in your pantry, rinse regular beans in a colander. Rinsing reduces the sodium content by 40%.

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2 Comments Add yours

  1. denise473 says:

    This looks like a flavorful, high protein salad to make a full meal!

    Like

    1. Judy Matusky says:

      Thank you and yes, it’s very filling and satisfying. Can easily be a quick and easy lunch or dinner.

      Like

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