When you’re in need of a quick, nutritious meal, look no further than a vibrant Tuna, White Bean & Dill Salad. Packed with protein and fiber, this delightful dish combines tender tuna with creamy white beans, all brought together by the aromatic freshness of dill. Whether served as a light lunch or a refreshing dinner side, it offers that perfect balance of flavors to tantalize your taste buds.
Furthermore, this easy-to-make salad is ideal for those busy weekdays or weekend gatherings. Not only is it satisfying, but it also showcases the versatility of canned tuna and white beans. So, let’s dive into the world of this delightful tuna and bean creation and explore how you can easily elevate your meals with such a simple yet elegant recipe!
Why You’ll Love This Salad:
If you’re searching for a nutritious and flavorful dish, look no further than this Tuna, White Bean & Dill Salad. Packed with protein from both the tuna and beans, it’s a satisfying option for lunch or dinner. The fresh dill adds a vibrant twist, perfectly complementing the creamy texture of the white beans. This salad not only pleases the palate but also provides a wholesome balance of nutrients.
Moreover, it’s incredibly easy to whip up, making it a staple for busy weeknights. Pair it with crusty bread or toss in some greens for extra crunch. If you’re in the mood for another refreshing option, check out the quick and refreshing avocado watermelon salad, which also highlights vibrant flavors.
Whether you’re a seafood lover or just looking to elevate your salad game, this Tuna, White Bean & Dill Salad will surely become a favorite in your home.
Ingredients for Tuna, White Bean & Dill Salad:
This refreshing Tuna, White Bean & Dill Salad is perfect for a light lunch or dinner. The creamy texture of the beans and the flavorful tuna combine beautifully with a zesty dressing. Gather the following ingredients for this nutrient-packed salad:
- 3 tablespoons plus 1 teaspoon honey Dijon-style mustard
- 2 tablespoons light mayonnaise
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons cider vinegar, divided
- 1 ⅛ teaspoons dried dill
- ⅛ teaspoon kosher salt
- 1 (15 ounce) can no-salt-added cannellini beans, rinsed and drained
- 2 (5 ounce) cans solid white tuna (water pack), drained and broken into chunks
- ⅓ cup chopped red onion
- 6 cups baby spinach
- 2 cups cubed cooked beets (see Tip)
- Chopped fresh dill and/or ground pepper for serving
This delightful salad pairs wonderfully with other light meals. If you’re looking for more fresh flavors, try out my Shrimp Avocado Salad for another refreshing option.
Prepare for a healthy yet satisfying experience with each bite of this Tuna, White Bean & Dill Salad!
How to Prepare Tuna, White Bean & Dill Salad:
To create a delightful Tuna, White Bean & Dill Salad, start by whisking together 3 tablespoons plus 1 teaspoon of honey Dijon-style mustard, 2 tablespoons of light mayonnaise, and 2 tablespoons of extra-virgin olive oil in a bowl. Add in 1 tablespoon of cider vinegar, 1 ⅛ teaspoons of dried dill, and ⅛ teaspoon of kosher salt, blending well until smooth.
Next, incorporate the star ingredients: a rinsed and drained 15-ounce can of cannellini beans and two 5-ounce cans of solid white tuna, gently breaking them into chunks. Mix in ⅓ cup of chopped red onion for added flavor.
For a fresh crunch, serve this mixture over 6 cups of baby spinach and add 2 cups of cubed cooked beets. Drizzle with the remaining cider vinegar before serving. Garnish with chopped fresh dill or ground pepper. For a similar refreshing dish, explore my Shrimp Avocado Salad. For more details, find the complete recipe here.
Nutritional Benefits of Tuna, White Bean & Dill Salad:
This delicious Tuna, White Bean & Dill Salad is packed with nutrients that promote overall health. Tuna provides high-quality protein and essential omega-3 fatty acids, which support heart health and brain function. The addition of white beans adds fiber, aiding digestion and keeping you full longer. This combination makes the salad a fantastic option for balanced meals.
Moreover, fresh dill is more than just a flavor enhancer; it’s rich in antioxidants, offering anti-inflammatory benefits. The colorful ingredients also provide an array of vitamins, such as B vitamins from tuna and antioxidants from beans.
For those looking to pair this salad with something equally delightful, consider trying out a scrumptious flavor-packed tuna and white bean salad. With its hearty and refreshing flavors, it elevates your meal experience while ensuring you enjoy the nutritional perks. Enjoy each bite knowing that you are fueling your body with wholesome goodness!
Serving Suggestions for Tuna, White Bean & Dill Salad:
This vibrant Tuna, White Bean & Dill Salad is incredibly versatile and makes for a delightful meal any time of the year. It shines as a healthy lunch or an enticing dinner side. Pair it with crusty bread or whole grain crackers for a satisfying crunch. For a more substantial meal, serve it alongside a refreshing garden pasta salad, which complements the flavors while adding texture.
Moreover, a light drizzle of olive oil and a sprinkle of lemon zest can elevate the taste even further. To round out your meal, consider adding a side of crispy rice salmon cucumber salad with creamy dressing for a refreshing contrast. This combination will not only tantalize your taste buds but also provide a balance of nutrients. Enjoy this delightful salad, and experience how it transforms any dining occasion into a flavorful feast!
Storage Tips:
To keep your Tuna, White Bean & Dill Salad fresh, store it in an airtight container in the refrigerator for up to three days. If you want to enjoy it later, consider making a larger batch and pairing it with a delicious tuna and white bean salad for a versatile meal prep option. Just be sure to keep the dressing separate until serving for optimal taste!
Frequently Asked Questions (FAQs):
What are the main ingredients in Tuna, White Bean & Dill Salad?
The primary ingredients in a Tuna, White Bean & Dill Salad include canned tuna, white beans, fresh dill, olive oil, lemon juice, and various vegetables like red onion or bell pepper. Combining these ingredients creates a flavorful and nutritious dish.
How can I make my Tuna and White Bean Salad more flavorful?
To enhance the taste of your Tuna and White Bean Salad, consider adding spices such as garlic powder, crushed red pepper, or fresh herbs like parsley. A splash of vinegar can add brightness, while diced avocado contributes creaminess.
Can I substitute ingredients in Tuna, White Bean & Dill Salad?
Absolutely! You can substitute canned salmon for tuna, or use chickpeas instead of white beans for a different flavor profile. Adding different vegetables such as cucumbers or tomatoes will provide variety and freshness.
Is Tuna, White Bean & Dill Salad healthy?
Yes, this salad is packed with protein from the tuna and beans, while being low in calories. It’s also a great source of fiber, healthy fats, and essential vitamins, making it a balanced option for a meal or snack.
How long can I store Tuna, White Bean & Dill Salad?
This salad can be stored in the refrigerator for up to 3 days. However, to maintain freshness, it’s best enjoyed within the first 1-2 days after preparation.
What can I serve with Tuna, White Bean & Dill Salad?
This salad pairs beautifully with crusty bread or a light garden salad. You might also enjoy it beside dishes like a seasonal garden pasta salad for a well-rounded meal.
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Tuna, White Bean & Dill Salad: Your Summer Favorite Dish
- Total Time: 50
- Yield: 4 servings 1x
Description
This Tuna, White Bean & Dill Salad is a refreshing and protein-packed dish, perfect for lunch or a light dinner. The combination of tender tuna, creamy cannellini beans, sweet beets, and fresh dill creates a vibrant and satisfying meal.
Ingredients
3 tablespoons plus 1 teaspoon honey Dijon-style mustard
2 tablespoons light mayonnaise
2 tablespoons extra-virgin olive oil
2 tablespoons cider vinegar
divided
1 ⅛ teaspoons dried dill
⅛ teaspoon kosher salt
1 (15 ounce) can no-salt-added cannellini beans
rinsed and drained
2 (5 ounce) cans solid white tuna
drained and broken into chunks
⅓ cup chopped red onion
6 cups baby spinach
2 cups cubed cooked beets
Chopped fresh dill and/or ground pepper for serving
Instructions
- In a medium bowl, whisk together the honey Dijon mustard, light mayonnaise, olive oil, 1 tablespoon of cider vinegar, dried dill, and kosher salt until smooth.
- In a large bowl, combine the cannellini beans, tuna, red onion, and the dressing mixture. Toss gently to combine.
- On a serving platter, arrange the baby spinach and add the beet cubes on top.
- Spoon the tuna and bean mixture over the greens and beets. Drizzle with the remaining tablespoon of cider vinegar and season with chopped fresh dill and ground pepper if desired.
Notes
For a quicker version, use pre-cooked beets available in the produce section. This salad can be made ahead of time and stored in the refrigerator for up to two days.
- Prep Time: 20
- Cook Time: 30
- Category: Salad
- Method: baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 7 g
- Sodium: 360 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 7 g
- Protein: 24 g
- Cholesterol: 40 mg
Keywords: Tuna, White Bean Salad, Dill Salad, Healthy Salad Recipe, Easy Lunch, Tuna Salad