Tuna and White Bean Salad


Dark leafy greens, protein/omega 3s, and fiber in one dish and you don’t even have to cook. It’s a keeper. But be forewarned, this dish can be bland. Here are some suggestions for avoiding blandness: spice up the vinaigrette by adding extra Dijon mustard or a few shakes of Tabasco; add dried herbs (Italian seasoning or Herbes de Provence) to the vinaigrette; use boldly flavored and/or spicy olives (I like to splurge on nice olives from the olive bar at my market); add lemon pepper to the tuna mixture; substitute another herb for the parsley — fresh tarragon might be nice.

Tuna and White Bean Salad, adapted from marthastewart.com


– 1 lemon
– 1 T. Dijon mustard
– salt and pepper
– olive oil
– 5 oz. bag of baby spinach or another salad green
– 2 cans tuna
– 2 cans cannellini beans
– 1 shallot
– 1/4 cup green olives
– 2 T. parsley


1) Put the greens into a large salad bowl.

2) In a bowl large enough to hold the bean/tuna mixture, combine lemon juice, Dijon mustard, and salt and pepper. Add olive oil and whisk (as much olive oil as you need to make a vinaigrette that tastes right to you). Put some of the vinaigrette onto the greens and toss; leave the rest in the bowl.

3) To the bowl, add tuna (drained and broken up), cannellini beans (rinsed and drained), shallot (chopped), olives (roughly chopped), and parsley (chopped). Stir to combine.

4) Add tuna mixture to the salad bowl with the greens. Serve.


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