Tuscan-Style Tuna and Bean Salad
This Tuscan-Style Tuna and Bean Salad is a vibrant and nourishing dish perfect for a light supper or a refreshing lunch. Combining fresh, crisp greens with protein-rich canned tuna and creamy white beans, this salad is not only delicious but also quick to prepare. The subtle flavors of red onion and a tangy vinaigrette elevate this simple recipe, making it suitable for any occasion. For those who appreciate dill, a sprinkle on top adds a delightful herbal note that perfectly complements the other ingredients. Enjoy this Italian-inspired salad on its own or serve with crusty bread for a complete meal.
4
Servings
220
Calories
10
Ingredients
Ingredients
Lettuce (romaine, red leaf, and spinach)
4 cups (Torn into bite-sized pieces)
Tomatoes
1 cup (Coarsely chopped)
Great Northern beans
1 (15-16 ounce) can (Drained)
Tuna (in water)
1 (6 ounce) can (Drained)
Red onions
3 tablespoons (Chopped)
Olive oil
2 tablespoons (For dressing)
Water
1 tablespoon (Optional substitute for olive oil)
Red wine vinegar
1 tablespoon (For dressing)
Dijon mustard
1 tablespoon (For dressing)
Dried dill
1/2 teaspoon (For dressing)
Instructions
1
In a large bowl, tear the lettuce into bite-sized pieces. Add the chopped tomatoes, drained great northern beans, drained tuna, and chopped red onions to the bowl.
2
In a separate small bowl, whisk together olive oil, water (if using), red wine vinegar, Dijon mustard, and dried dill until well combined.
3
Pour the dressing over the salad mixture and gently toss to coat all ingredients evenly.
4
Serve immediately, garnishing with extra dill if desired.
Nutrition Information
6g
Fat
24g
Carbs
19g
Protein
6g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Tuscan-Style Tuna and Bean Salad?
It is a vibrant and nourishing Italian-inspired dish that combines fresh greens, protein-rich tuna, and creamy white beans with a tangy vinaigrette.
How many servings does this recipe make?
This recipe is designed to serve 4 people.
How many calories are in one serving of this salad?
Each serving contains approximately 220 calories.
What type of beans are used in this recipe?
The recipe uses one 15-16 ounce can of Great Northern beans, which should be drained before use.
What kind of tuna is recommended?
The recipe calls for one 6-ounce can of tuna in water, drained.
Is this tuna and bean salad healthy?
Yes, it is a healthy option as it is protein-rich, high in fiber, and relatively low in fat and calories.
What varieties of lettuce should I use?
A mixture of romaine, red leaf, and spinach is recommended for the best texture and flavor.
Can I use fresh dill instead of dried dill?
Yes, you can substitute fresh dill for dried dill, though you may want to increase the amount slightly to achieve the same herbal intensity.
How much protein is in a single serving?
Each serving provides 19 grams of protein.
What ingredients are in the dressing?
The dressing consists of olive oil, red wine vinegar, Dijon mustard, and dried dill, with an optional tablespoon of water.
Is there a substitute for olive oil in the dressing?
The recipe suggests you can use one tablespoon of water as an optional substitute or supplement for the olive oil.
Can this salad be made ahead of time?
While you can prep the ingredients, it is best to toss and serve immediately to prevent the lettuce from wilting.
Is this recipe gluten-free?
The primary ingredients are naturally gluten-free, but you should always check the labels on canned beans, tuna, and mustard to ensure no cross-contamination.
What are some suggested side dishes?
This salad pairs excellently with crusty Italian bread for a more substantial and complete meal.
How long does it take to prepare this recipe?
This is a quick recipe that can be assembled in about 10 to 15 minutes as it requires no cooking.
Can I use different types of white beans?
Yes, Cannellini beans or Navy beans are great substitutes for Great Northern beans in this Tuscan-style dish.
What kind of vinegar is used for the vinaigrette?
The recipe specifically calls for red wine vinegar to provide a tangy flavor profile.
How much fat is in each serving?
There are 6 grams of fat per serving.
How much fiber does this salad contain?
Each serving contains 6 grams of dietary fiber.
Does this recipe contain any added sugar?
No, based on the nutritional information, there is no sugar added to this recipe.
How should the red onions be prepared?
The red onions should be finely chopped; you will need about 3 tablespoons.
What are the primary vegetable ingredients?
The main vegetables are lettuce (romaine, red leaf, spinach), tomatoes, and red onions.
Do I need to cook the tuna?
No, the recipe uses canned tuna, which is already cooked; you simply need to drain it.
How should I prepare the lettuce?
The lettuce should be torn into bite-sized pieces rather than finely shredded.
Is Dijon mustard mandatory for the dressing?
Dijon mustard provides a signature tang and helps emulsify the oil and vinegar, but you can use other mustards if preferred.
Can I add extra vegetables to the salad?
Absolutely, ingredients like cucumbers, bell peppers, or olives would complement the Tuscan flavors well.
Is this considered a light meal?
Yes, it is categorized as a light meal, making it perfect for lunch or a light supper.
What is the overall flavor profile?
The salad is fresh and tangy with herbal notes from the dill and a savory depth from the tuna and beans.
How many carbohydrates are in a serving?
Each serving contains approximately 24 grams of carbohydrates.
Is it necessary to serve the salad immediately?
Yes, serving immediately after tossing ensures the dressing is evenly distributed and the greens remain crisp.