In the past few years, I have been getting a real strong craving for canned tuna.
However, there are two problems with this kind of thing: 1) the price of canned tuna has become quite high and 2) there is all that mayo, which is pretty dangerous.
Then, I created this simple tuna and white bean salad to solve both of those problems.
This is a pretty easy and convenient recipe that Apronese is sure anyone can follow and succeed.
Don’t be afraid to give it a try
Tuna and White Bean Salad Ingredients
There are many ways in which white beans (navy or great northern) are great for bulking up tuna salads, and they are pretty neutral in flavor and texture.
They can be a great source of protein for tuna salads, and they’re very affordable to get. It was very easy to keep this salad moist and flavorful by combining lemon juice and olive oil instead of mayo.
The green onions, freshly cracked pepper, and a little salt are all you need to make it come alive.
The salad is simply delicious, flavorful, and incredibly filling, and it can be eaten on crackers, in pita bread, or just plain with a fork.
It is a great way to pack in protein and to keep you full for longer.
Is There Anything Else I Can Add?
The lemon pepper seasoning can be used in place of the lemon juice and freshly cracked pepper if you happen to have it on hand or to add a little extra flavor to the salad if you have it on hand.
I have been experimenting with adding chopped up hard boiled eggs as well, but they will not provide any real flavor.
It would also be a great idea to add a few slices of the hard boiled egg into this salad for a very inexpensive way of bulking it up.
Tuna & White Bean Salad
The Tuna and White Bean Salad is a traditional salad that is mayo-free but is packed with lots of flavor. Prepare this salad in minutes to satisfy both your hunger and taste buds.
Author: Beth
Prep Time: 10 mins/ Total Time: 10 mins
Servings: 3
Ingredients
- 1 15 oz. can white beans ($0.86)
- 1 5 oz. can chunk light tuna in water ($0.89)
- 2 whole green onions ($0.19)
- 1 Tbsp lemon juice ($0.06)
- 1 Tbsp olive oil ($0.16)
- salt & pepper to taste ($0.05)
Instructions
- It is best to pour the can of beans into a colander and drain it, allowing the excess water to drain off. Drain the tuna can, and combine the beans and tuna together in a bowl. Slicing the green onions thinly and adding them to the bowl will make the dish more appealing.
- A small sprinkling of salt and freshly ground black pepper will also go well with this bowl along with a few drops of olive oil and lemon juice. Stir to combine all ingredients.
- In order to make the preparation as spicy or as mild as you like, add more salt, pepper, or lemon juice as you see fit.
Nutritional
Serving: 1 Serving ・ Calories: 322.33 kcal ・ Carbohydrates: 44.83 g ・ Protein: 24.77 g ・ Fat: 5.8 g ・ Sodium: 883.7 mg ・ Fiber: 10.47 g
The nutritional values shown here are only estimates. Please see our nutrition disclaimer .
Tuna and White Bean Salad: How to Make It– Step By Step Photos
After draining and rinsing the white beans, you can drain the tuna and thinly slice the green onions. Combine all the ingredients in a bowl and serve immediately.
Using the pepper mill or a regular pepper grinder, grind the pepper coarsely to a powder, add the olive oil, lemon juice, salt, and fresh ground black pepper.
To taste, I added probably about 20 cranks of the mill, but you can adjust according to your taste.
When everything has been mixed together, adjust the seasoning as necessary.
As you can see, the tuna and beans are falling apart in the picture, which makes it not very pretty.
A more premium tuna will still be chunky rather than mushy, but all in all it tasted great, even though it was not that pretty.
White Beans and Tuna, the eternal salad that Apronese thinks can never be bad.
With the recipe above, everyone can make their own at home quickly and deliciously, especially quite cheaply. Don’t forget to share your method in the comment section to let more people know.
