Salsa Tuna And Bean Salad Recipe

Bybob sinclair

When I’m seeking a nutritious, uncomplicated meal, I always go to my Salsa Tuna and Bean Salad. This dish pairs the lean protein in tuna with the fiber-rich black beans, making it both filling and healthful.

I love how the hefty base of two cans of tuna and one can of black beans sets me up for lunch or dinner. Still, even if the heartiness of my salad seems a tad excessive for a midday meal, I promise it’ll get you through the workday and into the evening on a wave of healthy, sustaining energy.

The most enjoyable aspect for me is the vibrant explosion of color and flavor from the corn, which I use fresh, canned, or frozen. I also add halved cherry tomatoes, which impart even more juicy sweetness, heightened by the zesty kick from finely chopped red onion.

If you like a little heat, as I do, a diced jalapeño makes a fantastic addition. Freshness is heightened by a squeeze of lime and an ample half-cup portion of aromatic cilantro.

The binding agent is a half-cup of prepared salsa that brings the mixture together and gives it a delightful zing. I make it ensuring every seasoning is balanced and to my taste; that is, I impart just enough salt and pepper for you to really experience the blend of flavors in this dish.

It’s so easy to prepare, and it’s brimming with nutrients, that this culinary creation is practically on repeat in my kitchen.

Ingredients photo for Salsa Tuna And Bean Salad Recipe

Ingredients

Ingredients photo for Salsa Tuna And Bean Salad Recipe

Canned tuna fish in water: Abundant in protein, poor in fat, and with heart-healthy omega-3 fatty acids.

Black beans: Rich in fiber and protein, they bolster digestive health.

Kernels of corn: Provides a sweet crunch and is a source of carbohydrates.

Bursts of sweetness, loaded with antioxidants: cherry tomatoes.

Provides extra crunch and is rich in vitamins.

Jalapeño: Adds optional heat, boosts metabolism.

Juice from limes: Tangy zest, surge of vitamin C.

Cilantro: A fresh flavor with detoxifying properties.

Salsa that is prepped: Adds depth of flavor, varies by ingredients.

Ingredient Quantities

  • 2 cans (5 oz each) tuna in water, drained

  • 1 can (15 oz) black beans, rinsed and drained

  • 1 cup corn kernels (fresh, canned, or frozen and thawed)

  • 1 cup cherry tomatoes, halved

  • 1 small red onion, finely chopped

  • 1 jalapeño, finely chopped (optional for heat)

  • 1 lime, juiced

  • 1/2 cup fresh cilantro, chopped

  • 1/2 cup prepared salsa

  • Salt and pepper, to taste

Instructions

1. In a sizable mixing bowl, combine the well-drained tuna, rinsed and drained black beans, and corn.

2. Put the bowl with the halved cherry tomatoes and finely chopped red onion in front of you.

3. If you enjoy spicy food, add the finely diced jalapeño to the mix.

4. Laissez couler le jus de citron vert sur les ingrédients de la salade dans le bol.

5. In order to achieve fresh flavor, incorporate the chopped cilantro.

6. Mix the prepared salsa in evenly with the other ingredients.

7. Adjust the seasoning as needed. Then, season with salt and pepper to taste.

8. Carefully mix all the components together until thoroughly blended.

9. Refrigerate the salad for a minimum of 30 minutes to allow the flavors to blend.

10. Serve the salsa, tuna, and bean salad cold. Standalone dish or alongside tortilla chips, it’s good to go.

Equipment Needed

1. Sizable mixing bowl
2. Can opener
3. Strainer or colander
4. Measuring cups
5. Knife
6. Cutting board
7. Spoon or spatula for mixing
8. Juicer or reamer (optional, for lime)
9. Refrigerator for chilling

FAQ

  • Can I use fresh tuna instead of canned?Certainly! Fresh cooked tuna can be used in place of canned tuna. Just remember to break it up into small pieces. You want the texture to match that of canned tuna so that your dish has an even consistency throughout.

  • Is there an alternative to cilantro if I don’t like its taste?Cilantro can be substituted with fresh parsley or omitted entirely, according to your taste.

  • What’s a good alternative to black beans?Substitutes for black beans include kidney beans, pinto beans, and chickpeas.

  • How long will the salad keep in the fridge?This salad can be saved in a watertight box in the fridge for as long as 3 days.

  • Can I add other vegetables to the salad?Certainly! Chopped sweet peppers or cubed pickles can deliver a refreshing burst of flavor.

  • Is this salad suitable for meal prep?Absolutely, it’s an excellent choice for preparing meals in advance. You can make the salad and separate it into individual servings for quick, easy, and portable meals.

  • How can I make the salad less spicy?If you want a salad that is not as spicy, just leave out the jalapeño.

Substitutions and Variations

Use canned salmon or cooked, shredded chicken instead of tuna for another protein option.
For variation in texture and flavor, substitute kidney beans or chickpeas for black beans.
Substitute diced bell peppers for corn to obtain a different sort of crunch and color.
Substitute regular tomatoes diced in an appropriate size for your preferred recipe instead of using cherry tomatoes. Rely on grape tomatoes for a similar effect if they’re more to your tasting.
Substitute green onions for red onions to achieve a more subtle onion flavor.