Tuesday, August 24, 2010

Recipe: White Bean and Tuna Salad

I've been busy making lunches lately as my husband takes lunch to work each day, and our daughter is back-to-school.  My goal is to pack a waste-free-lunch so no uneccessary garbage is thrown away at work or school, therefore, you won't find any Lunchables here, eh?

Bean salads are a good choice for lunches because they last for days in the fridge, and are packed with flavour and nutrition.  This White Bean and Tuna Salad I found over at Simply Recipes - such a  lovely site.  It has red onions, zesty lemon, tuna, white beans, parsely, and Tabasco.  This zippy salad is perfect served on crackers and is a change from the everyday tuna salad sandwich.

from Simply Recipes

1 cup of chopped red onions
The zest and juice of 1 lemon
2 five to six ounce cans of tuna packed in olive oil
2 15-ounce cans of Great Northern white beans, rinsed and drained
1/2 cup of chopped parsley
A few splashes of Tabasco sauce
1/2 teaspoon freshly ground black pepper
Salt and olive oil to taste

Sprinkle some of the lemon juice over the chopped onions while you prepare the other ingredients. This will take some of the oniony edge off the onions.

Drain the oil from the tuna and put the tuna into a large bowl. Add the beans to the tuna and gently stir to combine. Add the onions, herbs, black pepper, lemon zest and lemon juice and mix to combine. Add Tabasco or chile to taste. If the salad needs more acid, add a little more lemon juice. If the salad seems a little dry, add a little bit of olive oil. Add salt to taste.

Chill before serving. This salad will last several days in the fridge, tightly covered.  Serves 4.

Printable Recipe

Some other lunch box favourites you may enjoy:
Peanut Butter and Jelly Bars
Turkey Pumpkin Chili
Cowboy Caviar (bean salad)
Ham and Cheddar in a Loaf
Tomatoe Basil Soup

from the book "Richard Scarry's Best Story Book Ever"
pictures by Richard Scarry
1968, Golden Press

I bought this book from a local thrift shop.


  1. It is a challenge to pack healthy lunches everybody likes to eat. I have never bought a lunchable. Who wants to eat that?
    My son would like this salad. Thanks for sharing.

  2. Sarah, I love the idea of this! I'm a big bean fan. This looks light and tasty. I will definitely be trying it out.

    I'm so glad to hear back from you. I've really missed chatting! I'm happy to hear that all is well and everyone got back to school ok. Nick goes back tomorrow and Alex is back on the 7th. Even getting one out the door should make things a bit easier on this end. :)

  3. Hi Sarah! I think you are teaching really good lessons to your daughter. This is a nice quick recipe for lunch even if you don't go to school! It's also really healthy. Thanks for posting it. I too love Simply Recipes. Would you believe it was the first cooking blog I visited?

  4. Great recipe, healthy andd simple! I would add some chopped celery to mine. Love the crunch:)


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