Category: Recipes
White Tuna and White Bean Salad
Hands-on time: 30 min.
Total time: 30 min.
4 servings
Ingredients:
- 20 asparagus spears
- 1 tablespoon capers, drained
- 1 tablespoon chopped fresh flat-leaf parsley
- 2 tablespoons white wine vinegar
- 2 tablespoons fresh lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon butter, melted
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup cherry tomatoes, quartered
- 1 (15-ounce) can organic white beans, rinsed and drained
- 4 cups torn butter lettuce (about 1 head)
- 2 (5-ounce) cans solid white tuna packed in olive oil, drained and broken into chunks
Preparation:
- Snap off tough ends of asparagus spears. Steam asparagus, covered, for 3 minutes. Drain and rinse with cold water; drain.
- Combine capers and the next 7 ingredients (through pepper) in a small bowl, stirring well with a whisk.
- Place 1/4 cup juice mixture, cherry tomatoes, and beans in a small bowl; toss gently to combine.
- Place 1 cup lettuce on each of 4 plates, and top each serving with 5 asparagus spears. Spoon about 1/2 cup white bean mixture over each serving, and divide tuna evenly among servings. Drizzle each salad with about 1 tablespoon remaining juice mixture.
NUTRITION FACTS
Amount Per Serving
Cals: 270 From Fat: na
Total Fat: 14.6g
Cholesterol: 24mg
Sodium: 467mg
Total Carb: 16g
Dietary Fiber: 5.6g
Sugars: na
Protein: 20.2g
White Bean, Tuna, and Onion Salad
Yields 4 servings
Ingredients:
Vinaigrette:
- 2 tablespoons minced shallots
- 1 tablespoon white balsamic vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon extravirgin olive oil
- 1 teaspoon honey
- 1/4 teaspoon sea salt
- 1/8 teaspoon freshly ground black pepper
- 1 garlic clove, minced
- 1/4 cup vegetable broth
- 1/2 teaspoon cornstarch
- 1 tablespoon minced
- fresh parsley
Salad:
- 1/3 cup chopped red onion
- 1 (16-ounce) can cannellini beans or other white beans, drained
- 1 (6-ounce) can albacore tuna in water, drained and flaked
- 4 cups fresh baby spinach (about 4 ounces)
- 2 medium yellow tomatoes, halved and sliced
- 2 1/2 cups thinly sliced Belgian endive (about 1/2 pound)
- 1/4 cup spicy radish sprouts
Preparation:
To prepare vinaigrette, combine first 8 ingredients in a small saucepan. Combine broth and cornstarch mixture in a small bowl, stirring with a whisk. Add cornstarch mixture to pan. Bring to a boil over medium-high heat, and cook 1 minute, stirring constantly. Remove from heat and stir in parsley. Cool to room temperature.
To prepare salad, combine vinaigrette, onion, beans, and tuna in a large bowl, tossing gently to combine. Cover and chill 1 hour. Arrange 1 cup spinach and 1/4 of tomatoes on each of 4 plates, and top with about 2/3 cup endive. Arrange about 1/2 cup tuna mixture and 1 tablespoon sprouts on each serving.
White Bean, Green Bean & Tomato Salad
Serves 4
Ingredients:
- 5 cups (1-inch)green beans, cut in 1-inch pieces
- 1 cup finely chopped tomato
- 1 tablespoon chopped fresh dill
- 1 (15-ounce) can navy beans, rinsed and drained
- 1/2 cup feta cheese, crumbled
Dressing:
- 1 tablespoon fresh lemon juice
- 1 tablespoon balsamic vinegar
- 1 tablespoon extra-virgin olive oil
- 1/4 teaspoon sugar
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 garlic clove, minced
Preparation:
In a small bowl, whisk dressing ingredients together. Place green beans into a large saucepan of boiling water; cook 5 minutes. Drain and plunge beans into iced water; drain.
Place beans in a large bowl with tomato, dill, and navy beans; toss to combine. Drizzle with dressing; toss gently to coat. Sprinkle with cheese.
Cover and chill at least 1 hour.
White Bean Salad with Shrimp and Arugula
A superfast salad that’s sure to please.
Serves 4
Ingredients:
- 4 cups arugula (about 4 ounces), trimmed
- 2 tablespoons fresh lemon juice
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 (15 1/2-ounce) can Great Northern beans, rinsed and drained
- 1 tablespoon olive oil
- 1/3 cup red onion, diced
- 1 pound cooked medium shrimp
- 1 large garlic clove, minced
Preparation: Combine all ingredients in a large bowl; toss well.
NUTRITION FACTS
Serv. Size: Anout 1 1/4 cups
Amount Per Serving
Cals: 215 From Fat: 22%
Total Fat: 5.3g
Cholesterol: 129mg
Sodium: 466mg
Total Carb: 18.4g
Dietary Fiber: 3.3g
Sugars: na
Protein: 24g
White Bean and Roasted Chicken Salad
Serves 5
Ingredients:
- 2 cups coarsely chopped, skinless, boneless rotisserie chicken<>br> 1 cup chopped tomato
- 1/2 cup thinly sliced red onion
- 1/3 cup sliced fresh basil
- 2 (16-ounce) cans *white beans, rinsed and drained
Dressing:
- 1/4 cup red wine vinegar
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 2 teaspoons Dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 garlic cloves, minced
Preparation:
Place first 5 ingredients in a large bowl; stir gently to combine. In a small bowl whisk vinegar and remaining ingredients. Drizzle dressing over salad, tossing gently to coat.
Notes: *Cannelloni, Great Northern, or Navy beans may be used.
White and Black Bean Salad
1st Place Low-Fat Salad Recipe at the 2000 Filer Bean Festival
Ingredients:
- 1 cup red onions, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1/3 cup red wine vinegar
- 1/4 cup each red and green peppers, chopped
- 2 tablespoons minced parsley
- 3 packets artificial sweetener
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 (15-ounce) can Great Northern beans, rinsed and drained
- 1 (15-ounce) can black beans, rinsed and drained
- Red and green pepper rings for garnish
Preparation:
Saute onions and garlic in oil until crisp-tender in medium skillet; remove from heat and cool until warm. Stir vinegar, peppers, parsley, sweetener, salt and pepper into onions. Pour onion mixture over combined beans in a bowl; mix well. Garnish with pepper rings.
Wax Bean Salad with Goat Cheese
Serves 8
Ingredients:
- 1 medium red bell pepper
- 2 quarts water
- 2 1/2 teaspoons salt, divided
- 1 pound wax beans, trimmed and cut in half crosswise
- 2 cups cherry tomatoes, halved
- 1/2 cup green onions, sliced
- 1/4 cup fresh parsley, chopped
- 2 tablespoons cider vinegar
- 2 tablespoons fresh lemon juice
- 1 tablespoon Dijon mustard
- 1 1/2 teaspoons sugar
- 1 teaspoon extra virgin olive oil
- 1/2 cup (2-ounces) goat cheese, crumbled
Preparation:
Preheat broiler
Cut bell pepper in half lengthwise and discard the seeds and membranes. Place bell pepper halves, skin sides up on a foil-lined baking sheet; flatten with hand. Broil pepper halves 10 minutes or until blackened. Place in a zip-top plastic bag and seal. Let stand 15 minutes. Peel and cut into strips.
Bring 2 quarts water and 2 teaspoons salt to a boil in a large saucepan. Add beans; cook 4 minutes or until beans are crisp-tender. Drain; place in a large bowl. Add bell pepper strips, tomatoes, onions and parsley; toss to combine.
Combine remaining 1/2 teaspoon of salt, cider vinegar and remaining ingredients except goat cheese, stirring with a whisk. Drizzle over salad; toss gently to combine. Sprinkle with goat cheese.
NUTRITION FACTS
Serv. Size: 1 cup
Amount Per Serving
Cals: 63 From Fat: 36
Total Fat: 2.5g
Cholesterol: 3mg
Sodium: 289mg
Total Carb: 8.9g
Dietary Fiber: 2.7g
Sugars: na
Protein: 3g
Tuna Boat Bean Salad
Make 6 to 8 hours before serving so flavors meld.
Serves 6
Ingredients:
- 6 hot dog buns*
- 3 cups cooked or canned white beans (Great Northern or Navy)rinsed and drained
- 1/2 cup sliced celery
- 1 can (6 oz.) tuna in water, drained
- 2 tablespoons chopped green onion
- 1 cup low fat Italian dressing
Preparation:
Split each bun lengthwise and scoop out the center of each side to form a “boat”; set aside. Combine beans, celery, tuna, green onion, and Italian dressing in a bowl and mix well. Place 1/2 cup bean mixture into hollowed out bun.
Notes: * Pita bread pockets can be substituted for hot dog buns.
NUTRITION FACTS
Amount Per Serving
Cals: 423 From Fat: 14.6
Total Fat: 1.2g
Cholesterol: 106mg
Sodium: 666.3
Total Carb: 64.6
Dietary Fiber: na
Sugars: na
Protein: 26.5g
Tuna and White Bean Salad
4 servings
Ingredients:
- 1 1/2 cups cucumber, chopped and peeled (1 medium)
- 1/2 cup fresh parsley, chopped
- 1/2 cup red onion, thinly sliced
- 1 1/2 tablespoons fresh lemon juice
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 (15.5-ounce) can Cannelloni, Great Northern or navy beans, rinsed and drained
- 2 (6-ounce) cans chunk light tuna, drained
- 1 (2-ounce) jar diced pimiento, drained
Preparation: Combine all ingredients in a bowl, toss well to coat.
NUTRITION FACTS
Serv. Size: 1-1/2 cup
Amount Per Serving
Cals: 278 From Fat: na
Total Fat: 4.7g
Cholesterol: 26mg
Sodium: 574mg
Total Carb: 28.2g
Dietary Fiber: 6.2g
Sugars: na
Protein: 30.6g
Triple Bean Salad
Serves 12
Ingredients:
- 1/2 cup green onions, chopped
- 1/2 cup green bell pepper, chopped
- 1/2 cup red bell pepper, chopped
- 1 (15 1/2-ounce) can garbanzo beans, rinsed and drained
- 1 (15 1/2-ounce) can kidney beans, rinsed and drained
- 1 (15 1/2-ounce) can black beans, rinsed and drained
- 3 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 1 teaspoon freshly ground black pepper
- 1 teaspoon lemon juice
- 1/2 teaspoon salt
Preparation:
Combine first 6 ingredients in a large bowl. Whisk together vinegar, oil, pepper, juice, and salt; pour over bean mixture, stirring to coat. Cover and chill.
NUTRITION FACTS
Serv. Size: 1/2 cup
Amount Per Serving
Cals: 128 From Fat: na
Total Fat: 4.2g
Cholesterol: 0mg
Sodium: 321mg
Total Carb: 20.8g
Dietary Fiber: 6.3g
Sugars: na
Protein: 5.8g