Tuna and White Bean Salad I

Tuna and White Bean Salad Recipe - Healthy and Delicious

| Servings: 4

Introduction

Tuna and White Bean Salad is a delicious and nutritious dish that is perfect for a light lunch or dinner. This salad is packed with protein, fiber, and healthy fats, making it a satisfying and healthy meal option.

History

Tuna and White Bean Salad is a popular dish that originated in Mediterranean cuisine. The combination of tuna and white beans creates a hearty and flavorful salad that is both filling and nutritious.

Ingredients

1 (15 oz (425 g)) can white beans
1 (6 oz (170 g)) can tuna in water, drained well, flaked
0.25 red onion, finely chopped
2 – 3 sprigs fresh rosemary, finely chopped
2 cup arugula, finely chopped
juice of 1 lemon
1 tbsp extra virgin olive oil, for liberal drizzling
0.25 tsp salt
0.13 tsp pepper
Triscuit™ reduced fat crackers

How to prepare

Drain the beans thoroughly.
Put half of the beans in a bowl.
Mash the remaining beans with a fork.
Mix the mashed and whole beans with tuna, onion, rosemary, and arugula.
Dress the salad with lemon juice, olive oil, salt, and pepper.
Serve with crackers.

Variations

Add diced tomatoes or cucumbers for extra freshness.
Mix in some cooked quinoa or brown rice for added texture and nutrients.
Substitute the arugula with spinach or kale for a different flavor profile.

Cooking Tips & Tricks

Be sure to drain the beans thoroughly before using them in the salad to prevent excess liquid in the dish.

- Mash some of the beans to create a creamy texture in the salad.

- Use fresh rosemary for the best flavor, but dried rosemary can also be used in a pinch.

- Adjust the seasoning to taste, adding more salt, pepper, or lemon juice as needed.

Serving Suggestions

Serve the Tuna and White Bean Salad on a bed of mixed greens or with a side of crusty bread for a complete meal. It can also be served as a filling for sandwiches or wraps.

Cooking Techniques

Be sure to drain the beans well to prevent excess liquid in the salad.

- Mash some of the beans to create a creamy texture in the salad.

- Adjust the seasoning to taste, adding more salt, pepper, or lemon juice as needed.

Ingredient Substitutions

Substitute canned tuna with cooked chicken or chickpeas for a vegetarian option.

- Use any type of white beans, such as cannellini or navy beans, in place of the canned white beans.

Make Ahead Tips

The Tuna and White Bean Salad can be made ahead of time and stored in the refrigerator for up to 2 days. Just be sure to add the arugula and dressing right before serving to prevent wilting.

Presentation Ideas

Serve the Tuna and White Bean Salad in a large bowl or on individual plates, garnished with fresh herbs or a sprinkle of Parmesan cheese. You can also serve it in a hollowed-out tomato or avocado for a fun presentation.

Pairing Recommendations

Pair the Tuna and White Bean Salad with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio, for a refreshing and light meal. It also pairs well with a side of grilled vegetables or a simple green salad.

Storage and Reheating Instructions

Store any leftover Tuna and White Bean Salad in an airtight container in the refrigerator for up to 2 days. To reheat, simply microwave the salad for a few seconds or enjoy it cold.

Nutrition Information

Calories per serving

200

Carbohydrates

- Total Carbohydrates: 25g

- Dietary Fiber: 6g

- Sugars: 1g

Fats

- Total Fat: 7g

- Saturated Fat: 1g

- Trans Fat: 0g

Proteins

- Protein: 15g

Vitamins and minerals

Vitamin A: 10% DV

- Vitamin C: 15% DV

- Calcium: 8% DV

- Iron: 15% DV

Alergens

Contains fish (tuna)

Summary

Tuna and White Bean Salad is a nutrient-dense dish that is high in protein, fiber, and essential vitamins and minerals. It is a healthy and satisfying meal option for those looking to eat well-balanced meals.

Summary

Tuna and White Bean Salad is a delicious and nutritious dish that is perfect for a light and healthy meal. Packed with protein, fiber, and essential vitamins and minerals, this salad is a satisfying and flavorful option for lunch or dinner. Enjoy it on its own or as a filling for sandwiches or wraps for a complete meal.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for Tuna and White Bean Salad. It was a warm summer day, just like today, when I was strolling through the bustling farmer's market in my small town. The vibrant colors of fresh produce and the enticing smells of various food stalls filled the air, making me feel like a child in a candy store.

As I meandered through the rows of vendors, my eyes landed on a quaint little stand run by an elderly Italian woman. She had a weathered face that spoke of a lifetime spent in the kitchen, and her warm smile beckoned me closer. Intrigued by the array of jars filled with pickled vegetables and homemade sauces, I struck up a conversation with her.

She told me stories of her childhood in Italy, of long days spent in the kitchen with her mother and grandmother, learning the art of cooking from scratch. As we chatted, she mentioned a recipe for Tuna and White Bean Salad that had been passed down through generations in her family.

Intrigued, I asked her to share the recipe with me. With a twinkle in her eye, she handed me a small scrap of paper filled with handwritten instructions and ingredients. She explained how the simplicity of the dish allowed the flavors of the tuna, white beans, and fresh herbs to shine through, creating a delicious and satisfying meal.

Eager to try it out for myself, I thanked the kind woman and made my way home with a newfound sense of excitement. That evening, I gathered the ingredients and followed the instructions carefully, savoring each step as I recreated the dish in my own kitchen.

The aroma of garlic and herbs filled the air as the salad came together, and when I took my first bite, I was transported back to that bustling farmer's market and the sweet memories of my conversation with the Italian woman. The flavors were simple yet robust, the perfect balance of tangy, salty, and fresh.

From that day on, Tuna and White Bean Salad became a staple in my recipe repertoire. I shared it with friends and family, each time recounting the story of how I had stumbled upon the recipe in the most unexpected of places.

Over the years, I made small tweaks and adjustments to the original recipe, adding a squeeze of lemon juice here, a sprinkle of fresh parsley there. Each variation brought new depths of flavor and texture, making the dish truly my own.

As I sit here now, preparing a batch of Tuna and White Bean Salad for a family gathering, I can't help but smile at the memories that flood my mind. The simple act of stumbling upon a recipe at a farmer's market has brought me so much joy and connection to my culinary heritage.

And as I take that first bite, savoring the familiar flavors that have become a part of my own family's tradition, I can't help but feel grateful for the serendipitous moment that led me to this delicious dish. Sometimes, the best recipes are found in the most unexpected of places.