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Recipe: Quick bean and tuna salad

Recipe: Quick bean and tuna salad

This tasty variation on tuna salad uses white beans for more texture and fiber.

To change up this recipe, you can try tuna seasoned with lemon pepper.


Directions

Preheat broiler. Place the baguette pieces on a heavy cookie sheet and brush with 1 tablespoon of the oil. Place under broiler for about 1 to 2 minutes, until golden. Turn the bread pieces and broil for an additional 1 or 2 minutes.

In a large bowl, combine the remaining oil, beans, pickles, onion, vinegar and pepper. Fold in the broiled baguette pieces. Divide the mixture among four bowls and top with the tuna and parsley.


Ingredients
  • 1/2 whole-grain baguette, torn into 2-inch pieces
  • 3 tablespoons olive oil
  • 1 16-ounce can cannellini beans, drained and rinsed
  • 2 small dill pickles, cut into bite-size pieces
  • 1 small red onion, thinly sliced
  • 2 tablespoons red wine vinegar
  • 1/4 teaspoon pepper
  • 7-ounce pouch tuna, no salt added, drained and rinsed
  • 2 tablespoons finely chopped fresh parsley

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories316 
Carbohydrate31 g 
Cholesterol15 mg 
Fiber7 g 
Monounsaturatedfat7 g 
Potassium 
Protein21 g 
Saturatedfat1.5 g 
ServingsizeAbout 1 1/3 cups 
Sodium505 mg 
TotalFat12 g 

2013-07-27

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