Tuna & White Bean Salad : Legume Recipe # 1

So I have decided to do a 3-part recipe series, on beans. Yes, beans. Maybe I will call them legumes just because it sounds better….The reason I have been trying out recipes using legumes, is because beans are high in fiber and high in protein but don’t have cholesterol. The protein part is key because it means, they actually fill you up. Normally I just breeze right past any recipes that include beans. All fart jokes aside, just due to the fact that I didn’t like them. After testing out some recipes though, I have found that you can actually make some pretty tasty stuff using beans. The benefits to cooking with them? 1. They are good for you. 2. They satisfy (I.e.; fill you up!) 3. They are an inexpensive protein. 4. And probably most important at least to my family, they don’t have any cholesterol.

All 3 recipes I am going to use come from spin offs of Giada De Laurentis recipes. They are changed only slightly because her recipes just don’t need that much tweaking! The first is a tuna & white bean salad. I make this salad and then put it on a Ciabatta sandwich roll (like the kind they sell @ Costco) with some Romaine lettuce. This salad is really tasty and eliminates any need for mayonnaise. (Shocking!) Tuna does have some cholesterol, but it is the good kind, loaded with Omega 3’s. You can eat it without the bread, but I feel like turning it into a sandwich leaves everyone walking away from the dinner table full. Personally speaking, if I try to limit my dinner I just end up snack binging later on in the evening.

This recipe serves 4 easily:
2 (5 oz) cans chunk light tuna in OIL
2 (14 oz) cans canellini or white beans , drained and rinsed
½ pint grape tomatoes (halved)
3 tablespoons capers (drained)
1 small red onion thinly sliced into half circles
½ teaspoon kosher salt
½ teaspoon pepper
6 tablespoons red wine vinegar
Place beans, tomatoes, capers, onion , canned tuna IN ITS OIL, S & P all together in large bowl and mix. Pour red wine vinegar over salad and mix again. Season to taste with salt and pepper. Place salad on one half of Ciabatta. Place Romaine leaves on other half and put together like a sandwich. Easy & tasty!