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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 219.1
  • Total Fat: 4.1 g
  • Cholesterol: 24.7 mg
  • Sodium: 421.6 mg
  • Total Carbs: 20.4 g
  • Dietary Fiber: 6.1 g
  • Protein: 27.6 g

View full nutritional breakdown of Tuna and White Bean Salad calories by ingredient
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Tuna and White Bean Salad

Submitted by: JLPNURSE
 Tuna and White Bean Salad

Introduction

A refreshing alternative to tuna salad. Pair with tomatoes and cucumber for a light lunch. A refreshing alternative to tuna salad. Pair with tomatoes and cucumber for a light lunch.
Number of Servings: 4

Ingredients

    2 cans chunk light tuna in water, drained
    1 can white beans or chick peas, drained and rinsed
    1 red bell pepper, diced
    1/4 cup red onion, diced
    1 tbsp olive oil
    juice of 1 lemon

    Optional: Parsley, tomatoes, cucumber

Directions

1. Mix ingredients and chill in the refrigerator for at least 4 hours.
2. Serve on a bed of greens.






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Member Ratings For This Recipe



  • 126 of 127 people found this review helpful
    I used black beans, added 2 tbsp lime juice and 1/4 cup diced cilantro and 1/2 diced cucumber. WOW!!! - 7/4/09

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  • Good
    55 of 59 people found this review helpful
    Definitely needs to be spiced up with a bit of lemon juice or vinegar but a very nice, easy salad. I added lemon juice, capers and kalamata olives. - 9/10/08

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  • Very Good
    50 of 51 people found this review helpful
    Made for dinner tonight. Very nice but next time I will add a little seasoned vinegar at the beginning just to give it a little zing. Hubby loved it. Used chick peas and put it over fresh spinach. Yum!!! - 6/16/08

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  • 40 of 47 people found this review helpful
    I will definitely make this, but simply rinsing the beans will bring down the sodium - 6/15/08

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  • Very Good
    33 of 34 people found this review helpful
    Made it this evening...used garbanzo beans (rinsed)...added black pepper and a little lemon...it was yummy...now I've got meals for a couple days at work. - 6/16/08

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  • Very Good
    32 of 34 people found this review helpful
    Light and refreshing, perfect for a hot summer day. I did spice it up a bit with a dusting of red pepper flakes and a pinch of garlic salt. - 7/13/08

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  • Very Good
    31 of 31 people found this review helpful
    This was good with a few minor adjustents. I did rince the beans and added some garlic powder. Since I did not have any green or red peppers, I added a chopped tomato and some balsamic vinegar. Nice change for lunch. - 7/29/09

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  • Very Good
    24 of 25 people found this review helpful
    This was great! Lots of protein. The only adjustment I made was to use a little mustard instead of olive oil - and I added some garlic powder. I ate it over salad greens. Delicious! - 6/12/07

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  • Incredible!
    23 of 24 people found this review helpful
    I have really enjoyed this recipe this week. I did use the garbanzo beans. I rinse all canned beans before I use them. When my day calls for 2 cups lettuce, I use 1 cup lettuce and 1 cup spinach, put a serving of this on top and spritz with salad dressing. Yum yum - 9/13/09

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  • Incredible!
    20 of 22 people found this review helpful
    I love this!! Excellent in a whole wheat mini tortilla for lunch! - 3/27/07

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  • 19 of 21 people found this review helpful
    I made this but altered the recipe a bit. I used tuna in olive oil (draining most of the oil), rinsed Cannellini beans, pepper, paprika, and cucumber instead of red pepper (that's all I had). I also used some minced garlic and lemon juice. Loved it! - 6/15/08

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  • Incredible!
    18 of 18 people found this review helpful
    I have made this a couple times and it is very good. I put the tuna salad on top of salad with lettuce/spinich, tomatoes, green peppers, and any other veggies I have on hand. Makes for a very satisfying lunch. - 9/21/07

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  • Very Good
    17 of 25 people found this review helpful
    I wouldn't call this gourmet fare, but it was very good for a quick weeknight dinner. I made these adjustments: added a squeeze of lemon juice, rinsed the beans, and added just a touch of kosher salt and fresh ground black pepper. We had our greens as a side salad and ate this on bruschetta. Yum. - 7/21/09

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  • Incredible!
    14 of 16 people found this review helpful
    Reduced olive oil and substituted salsa, which added flavor and zest. - 4/5/10

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  • 14 of 15 people found this review helpful
    like the combination of tuna and beans. Used cannolli oil instead of olive oil and added a few olives. - 6/26/09

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  • Very Good
    13 of 15 people found this review helpful
    used more onion (100g), some diced celery and added some lemon juice, + black olives sounds good too - 9/15/09

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  • Incredible!
    13 of 14 people found this review helpful
    OMG! (got that from my daughter). This was easy to put together. I added a scallion and used chick peas, put over a bed of lettuce and added a little balsamic vinegar to "wet" the lettuce. Great recipe, definitly a keeper! - 7/19/09

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  • Very Good
    13 of 15 people found this review helpful
    I used the garbanzo beans as suggested by another and used half of orange & yellow pepper as I had those on hand. Added granulated garlic and pepper and some sea salt and it was great! Next time I think that I will try it with Old Bay Seasoning. The combinations are endless Thanks for the basics. - 7/9/09

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  • Very Good
    13 of 14 people found this review helpful
    i used red kidney beans very goood recipe
    - 6/25/09

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  • Very Good
    12 of 12 people found this review helpful
    I made this for lunch today and really enjoyed it. First time having tuna salad w/out mayo and didn't miss it! - 6/15/08

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  • Incredible!
    11 of 11 people found this review helpful
    I loved it!!! It is sooo satisfying. I ate it with crackers...I had no lettuce...It filled me up and I love the fact that it has so much protein! - 10/8/07

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  • 10 of 17 people found this review helpful
    Great idea but would roast the red pepper, add some crushed garlic and a wee bit of lemon juice to zip it up! - 6/15/08

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  • Good
    8 of 11 people found this review helpful
    good...but like others have said its pretty bland, and i found all i could taste was the 'fishy' tuna through the beans. I added probably at least a 1/4 cup of vinegar, alot of pepper, cumin and cayenne for some heat. Turned out alright, but u defintly have to kick the spices up. - 8/21/09

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  • Good
    8 of 11 people found this review helpful
    it needed some balsamic vinegar for the tang - 1/24/08

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  • Very Good
    7 of 15 people found this review helpful
    I was just saying to myself that I need some quick meals and this is one I will try when I get home from work, quick and easy! - 6/26/09

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  • 6 of 9 people found this review helpful
    It would really help to say what SIZE of cans you are using in this recipe. We come from all over the world and can sizes are not standard. I can buy tuna in four different sizes of can ranging from 80g to 450g The calorie count won't be right if I don't use the same size can as you. - 6/10/10

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  • Incredible!
    6 of 7 people found this review helpful
    I left out the red pepper and ate it on the side. This was phenomenal! I'm not a fan of mayo anyway, and the beans added such a great texture! I will DEFINITELY make this again! - 8/9/07

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  • Very Good
    6 of 7 people found this review helpful
    This is a light, easy recipe that is packed with protein and perfect for warm weather. I really enjoyed it. - 3/17/07

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  • 5 of 6 people found this review helpful
    I got a similar recipe off The Cooking Channel. I use the small white beans, white albacore tuna, red bell peppers, chopped, red onion, chopped, celery , chopped, and a dressing of red wine vinegar, lemon juice and olive oil. - 7/7/10

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  • Very Good
    5 of 5 people found this review helpful
    I used great white northern beans and added garlic and a 1tbs. of balsamic vinegar. I enjoy a little tang in my salads. It was good and I will fix it again. - 5/15/10

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  • Very Good
    5 of 5 people found this review helpful
    This is exactly the kind of salad I enjoy. I added some balsamic vinegar and freshly minced garlic for additional flavor. Delicious! - 10/3/09

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  • Incredible!
    5 of 5 people found this review helpful
    I used chickpeas, added red wine vinegar and a bit of garlic. Wonderful and filling! - 9/8/09

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  • Very Good
    5 of 5 people found this review helpful
    I just added a splash of balsamic vinegar. Very good! - 8/2/09

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  • Incredible!
    5 of 6 people found this review helpful
    I do this all the time and I add lemon juice to it! YUM! - 1/16/08

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  • 5 of 6 people found this review helpful
    Delicious! I love this combination - it
    s so easy & great to take in lunches. - 3/21/07

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  • Incredible!
    5 of 6 people found this review helpful
    Absolutely delicious! - 3/15/07

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  • Incredible!
    4 of 5 people found this review helpful
    i use light italian dressing instead of olive oil. it adds more flavor. - 5/31/10

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  • O.K.
    4 of 10 people found this review helpful
    Try my version, 2 Cans water packed tuna. 1/2 can chick peas,1/2 can canelloni beans,1/2 can pinto beans. I clove garlic minced, 1/2 a small onion,red or white chopped fine juice of 1 lemon, plus grate the peel of 1/2 the lemon, 1/2 cup of flat leaf parsley,minced,1/4 cup FFItalian dressing & mix. - 10/17/09

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  • Very Good
    4 of 5 people found this review helpful
    i liked but added a little lemon juice and mrs dash - 9/8/09

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  • Incredible!
    4 of 5 people found this review helpful
    LOTS & LOTS OF PROTEIN--HELPS KEEP THIS OLD GAL GOING---DID ADD A FEW PICKLED JALAPENOS--CHOPPED REAL FINE-----GREAT FOR WORK!!!!!! THANKS!! - 9/8/09

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  • Good
    4 of 5 people found this review helpful
    I made this recipe and added some zucchini in place of the onions. I also added some Italian seasoning. I will make this again. - 7/28/09

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  • Good
    4 of 7 people found this review helpful
    I really enjoyed this and will make it again! - 7/1/08

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  • Bad
    4 of 23 people found this review helpful
    My son hated this and couldn't even get one bite down - he had to spit it out. Adding some ranch dressing made it palatable for me, but I didn't really like it, so I won't make it again. - 6/18/08

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  • 4 of 11 people found this review helpful
    Sodium is WAY too high - maybe salt free beans? - 6/15/08

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  • 4 of 7 people found this review helpful
    I'd use Red Kidney Beans. - 6/15/08

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  • 4 of 10 people found this review helpful
    I love this idea. Except that it seems cheaper, maybe greener, and almost as easy to use dried beans, boiled on the stovetop instead of canned ones. - 6/15/08

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  • 3 of 4 people found this review helpful
    I don't like tuna but I used chicken breast instead. Tasted great! - 5/31/10

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  • Very Good
    3 of 4 people found this review helpful
    I love everyone's variations. I used the lemon idea which I think made a huge difference. Just b/c I had a can of salmon I used that, added dill and put it in the freezer for 1 hr which helped bring all the ingredients together. enjoy! - 3/23/10

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  • Good
    3 of 4 people found this review helpful
    I left out the olive oil and added 2 Tbsp of Dijionnaise instead, it was delish! - 3/18/10

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  • Incredible!
    3 of 4 people found this review helpful
    I made this with garbonzo beans and used oil and vinegar dressing because I was out of olive oil and basalmic vinegar. It was great. I think next time I will put a little less red onion because it stayed with me all day! - 3/4/10

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  • Good
    3 of 7 people found this review helpful
    I prefer to soak and cook my own pulses - it is VERY much cheaper. If you cook them in a pressure cooker they don't take all that much time. - 9/24/09

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  • 3 of 4 people found this review helpful
    Love this recipe with chickpeas.garlic and red wine vinegarette on top of romaine and spinach . Great,thanks... - 9/10/09

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  • O.K.
    3 of 3 people found this review helpful
    I used no-salt added garbonzo beans & dry-pack tuna, added lemon juice and pepper -- looking forward to a light supper tonight before a Women's Minitstry event at church. Should be a great take-to-work lunch, too. - 7/13/09

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  • Incredible!
    3 of 7 people found this review helpful
    It is a fantastic salad. Loved it! - 6/26/09

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  • Good
    2 of 4 people found this review helpful
    This is tasty and very convenient to have on hand for lunches. Try it on toasted whole wheat bread and stuffed in pitas. EatingWell has a similar Mediterranean tuna recipe on their site with cherry tomatoes, capers, rosemary, and parsley that outshines this one. (Highly recommended!) - 4/18/13

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  • Very Good
    2 of 2 people found this review helpful
    added a splash of balsamic vinegar; will try it with relish next time. - 5/12/10

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  • Incredible!
    2 of 2 people found this review helpful
    This is EXCELLENT! The ingredients meld together nicely and it's filling too. - 4/18/10

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  • Incredible!
    2 of 2 people found this review helpful
    I have had this for lunch and it is delicious. - 4/5/10

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  • Incredible!
    2 of 2 people found this review helpful
    Loved this great way to get legumes inton my diet.. yummy too! - 4/5/10

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  • Incredible!
    2 of 3 people found this review helpful
    I used light tuna in olive oil, added capers and lemon juice--very good! - 11/22/09

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  • Incredible!
    2 of 4 people found this review helpful
    I fix with peas but I think I can fix with white beans. In fact I have a bag of white beans to cook. - 10/3/09

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  • Very Good
    2 of 4 people found this review helpful
    add lemon juice and green peppers w/ chickpeas... - 9/9/09

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  • Good
    2 of 3 people found this review helpful
    my husband liked it after I added some lemon and garlic. - 9/8/09

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  • Incredible!
    2 of 3 people found this review helpful
    I usually add minced Fresh Garlic, Fresh Parsley and some Lemon Juice to that salad when I make it. - 7/10/09

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  • Good
    2 of 6 people found this review helpful
    I like the garlic and lemon juice idea added to it. - 6/30/09

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  • 2 of 7 people found this review helpful
    it looks easy and sounds great i love tuna and beans, but i will have to ruinse the beans for lower sodium for my boyfriend, i had garbanzo *chick peas* beans but my boyfriend opened them up thinking they were butter beans and threw them away Ugh so we will be getting some more beans for this - 6/29/09

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  • Very Good
    2 of 6 people found this review helpful
    Have made it several times. A keeper. - 6/23/08

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  • 2 of 10 people found this review helpful
    mmm sounds great!!!! - 6/15/08

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  • 2 of 8 people found this review helpful
    I will give this recipe ,a try. Would be quick and easy to make. I'll leave the red pepper out, don't buy it. To make it have less sodium, I'll just rinse the beans. - 6/15/08

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  • Incredible!
    2 of 6 people found this review helpful
    Way to go, JLP!!!!!!! Recipe of the day again!!!!! - 8/20/07

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  • Good
    1 of 2 people found this review helpful
    Made this tonight to have over fresh spinach at lunch tomorrow. It felt as though a little something was missing, and after trying a lot of the comments below (lemon, garlic, tomato, celery) I added a little Italian dressing and it was PERFECT!
    - 3/3/13

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  • Incredible!
    1 of 4 people found this review helpful
    I luv this recipe, it sounds just perfect. - 11/29/12

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  • Very Good
    1 of 2 people found this review helpful
    I eat tuna regularly and try to mix it with a variety of new things to make it more interesting. Hadn't thought of mixing in beans. Very good! - 5/12/10

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  • O.K.
    1 of 4 people found this review helpful
    would rinse beans add lime juice, garlic, celery, and a dash or two of hot sauce. - 11/12/09

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  • 1 of 4 people found this review helpful
    It sounds good and lite but I will use the albacore tuna and olive oil and some spices with lemon juice plus red kidney beans to see if it will make it great. - 7/26/09

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  • 1 of 5 people found this review helpful
    didn't like it - 7/12/09

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  • Bad
    1 of 23 people found this review helpful
    Bland, and unrinsed canned beans taste pretty gross. Chunk light tuna tastes like cat food. The New York Times has a much better version of this recipe involving albacore tuna, olive oil, sage, and parsley as spices. SOOO much better than this one. - 7/10/09

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  • 1 of 2 people found this review helpful
    I've been looking for an easy lunch with some beans in it and I just happen to have ALL of the ingredients for this at home! Going to try it tomorrow. - 7/6/09

    Tried it today. It is a little bland. I got some wheat thins out of the vending machine and it tasted great with those though! - 7/6/09

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  • 1 of 7 people found this review helpful
    Wow this sounds like a great light summer lunch! Thank you - 6/26/09

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  • 1 of 8 people found this review helpful
    good stuff - 6/15/08

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  • 1 of 6 people found this review helpful
    I can't wait to try this!! - 6/15/08

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  • 1 of 6 people found this review helpful
    This sounds sooo good. I have to make it today. - 6/15/08

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  • 1 of 5 people found this review helpful
    Great for summer salad! - 6/15/08

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  • 1 of 6 people found this review helpful
    This looks and sounds like a a very tasty and appetizing
    way to make tuna salad. We will definitely try it! - 6/15/08

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  • 1 of 6 people found this review helpful
    Sounds interesting, I will try this - 6/15/08

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  • 1 of 5 people found this review helpful
    Great idea for quick meal in hot weather. - 6/15/08

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  • 1 of 7 people found this review helpful
    Sounds delicious! - 6/15/08

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  • Very Good
    1 of 5 people found this review helpful
    Good. - 5/2/08

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  • Good
    1 of 3 people found this review helpful
    It's missing something but I would make it and eat it again. It's a nice alternative to a regular tuna salad. :) - 1/22/08

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  • Incredible!
    1 of 5 people found this review helpful
    Really good variation for tuna salad. - 3/14/07

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  • I love this for lunch on a bed of baby kale and yes it does need some added flavor I think I will try adding cilantro next time. - 7/30/14

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  • Was looking for a recipe for added protein and came across this one. Made it with chickpeas and added cucumber and some pepper. For one of the cans of tuna I used a chipotle flavoured one in oil that I rinsed a bit. This is perfect for lunches! - 7/2/14

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  • Just made this. Made it as indicated, but it was a bit bland for our family's tastes so I added some fresh basil, a tbsp white vinegar, and salt and pepper and it is wonderful!

    Edit: Made this again because we liked it so much and I think this will be a staple for us this summer. Thanks 4 sharing - 4/3/14

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  • Heeding the other commenters, I added some extra flavor to this by adding the following:
    - extra fresh parsley
    - a bit of fresh dill
    - about 1/4 cup of champagne vinegar
    - extra salt and pepper
    - substituted a can of wild salmon for one of the cans of tuna

    YUM. - 3/24/14

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  • This was delicious. I made a large enough portion to take to lunch and have as a side dish for dinner. Excellent! I also added black beans. - 2/24/14

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  • would definitely taste great over some spinach and with lemon juice! I added pepper, garlic salt, capers and balsamic vinegar. Very tasty for lunch! - 10/10/13

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  • Great taste. - 7/28/13

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  • This was fantastic as is. My Husband and neighbor loved it, too! Thanks for sharing.

    What is a serving size? - 7/24/13

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  • Use salmon instead of tuna, or chop up some anchovies; for colour use red kidney beans - 7/23/13

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  • I love tuna this will work for me - 7/23/13

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