Light and Easy White Navy Bean and Tuna Salad, this is perfect to get the Spring vibes going. Lovely Italian olive oil packed tuna meats the starchiness of navy been, brightened to no end by the citrus dressing and those lovely morsels of green onion!
[This post is sponsored by Ontario Bean Growers. We’ve been compensated but -as always- all opinions are our own.]
Light and Easy White Navy Bean and Tuna Salad, inspiration from a Mid-century Italian cookbook!
I am so glad I pulled an old book from the shelf. So far all the recipes we tried from "The Ultimate Italian Cook Book" by Carla Capalbo have been spot on. When I saw this tuna and bean salad I just knew I had a wonderful dish to share!
Why would you want to make this Light and Easy White Navy Bean and Tuna Salad?
First of all, this salad is delicious. Secondly, it is healthy. Thirdly, it makes you feel like Spring is in the air, and lastly, it is very cost effective!
Come let's get into the kitchen and create this Light and Easy White Navy Bean and Tuna Salad together!
No need to worry, all we need are these few ingredients:
I love simple easy meals. And this salad is no exception. This is what you will need:
- Canned Navy beans
- Italian olive oil packed tuna
- green onions
- olive oil
- salt and pepper
Get ready, this is only going to take a few minutes!
Don't you just love a recipe that can be done in 10 minutes? Perfect when you need lunch asap, and don't want to resort to fast food or the drive through. Let me show you how I rock this Light and Easy White Navy Bean and Tuna Salad.
- First, we need to take the beans, dump them into a strainer, and give them a good rinse with cold water. Set them aside and let them drain, then toss them into a serving dish.
- Secondly, open the can of tuna and drain the olive oil into a small bowl, and place the tuna into another small bowl, and break it apart with a fork. Then, place on top of the beans.
- Thirdly, chop up green onion and sprinkle on top of the tuna and beans.
Simple dressing for this Light and Easy White Navy Bean and Tuna Salad
Lastly, pour the olive oil into a small ramekin. Drizzle in the oil from the tuna. Cut lime in half and squeeze the juice through a sieve and into the oil mixture. Add some sea salt and black pepper. Using a whisk, give it a brisk stir, and pour it over the tuna, beans and onions.
Some final touches and lunch is served!
I love garnishes. In the end, they are a great way to bring a pop of color to a dish. Today we are going to use some fresh chopped parsley and lovely lime wedges. The end result, a beautifully presented Light and Easy White Navy Bean and Tuna Salad!
Time to taste!
As a matter of fact, there is something about the aroma of tuna and green onion. Reminds me of tuna salad sandwich, to which I must say I make a mean one, according to Nicoletta. Back to the dish, I love the look of all the textures and colors and my first bite takes me to the flavor promise land. The beans, creamy, starchy with a lovely sweet earthy backdrop. The tuna plays so well with this foundation bringing in that rich sea flavor with the saltiness tuna is known for. The green onion just brings in the freshness and that natural sweetness, which offsets the tartness of the olive oil lime dressing. Every bite leads to wanting more, and with a good crusty bread makes for a delicious, healthy, beautiful, easy, and cost effective lunch experience!
Thanks for joining me in our kitchen, it has been a pleasure showing you this Light and Easy White Navy Bean and Tuna Salad
If you love beans, please check out all the delicious and scrumptious bean recipes @Ontariobeangrowers.Print
- 1 can white navy beans, drained and rinsed
- 1 large can of tuna in olive oil
- 2 green onions, chopped
- 1 tablespoon evo oil
- the juice of 1 small lime (or lemon)
- 1 tablespoon chopped fresh parsley
- salt and pepper
- Open the bean can or jar and pour navy beans into a strainer. Rinse with cold water and allow to drain well. Toss beans into a serving dish.
- Open a can of tuna and drain oil into a small bowl. Break up the tuna and sprinkle on top of the beans.
- Sprinkle with chopped onion.
- Pour the evo oil into a bowl with the oil from the tuna. Cut lime in half and squeeze juice through a small strainer and into the oil mixture. This will insure the seeds being caught. Season this with salt and pepper and with a fork or whisk blend well.
- Pour dressing all over the top of the bean and tuna mixture and finish with fresh chopped parsley.
- Ready to serve with some good bread and lime wedges.
If you want to keep the calories down you can use water packed tuna.
When using the dried beans, soak overnight and cook until tender. The drain and cool before assembling the salad.
Lemons would work well or even an apple cider or white vinegar.
- Prep Time: 10 minutes
- Category: Main/side
- Cuisine: Italian
Keywords: tuna, white navy beans, parsley, green onion, lime, lunch dish, citrus dressing, healthy food, food for less,
When I am not cooking, I enjoy playing musical instruments, singing, writing. I have learned over the years to live in gratitude and enjoy the moment.