This vibrant green bean and tuna salad is a quick, protein-rich dish that comes together in just 25 minutes. Crisp green beans, flaked tuna, and fresh herbs are tossed in a tangy Dijon mustard vinaigrette, while pepperoncini add a salty kick. Serve it on its own for a light dinner, or pair it with crispy bread for a more substantial meal.
When you need a quick and healthy dinner, this green bean and tuna salad is the ideal solution. The tuna protein pairs with the fibre from the green beans to create a satisfying and nutritious main dish. Whole-grain mustard and pepperoncini add a spicy, vibrant touch that contrasts with the mildness of the tuna and the crisp texture of the green beans, resulting in a perfectly balanced flavour. Read on to discover our expert tips, including suggestions for additional ingredients.
Tips from the EatingWell Test Kitchen
Here, we share some key tips we learned while developing and testing this recipe in our Test Kitchen—to ensure it works perfectly, tastes delicious, and is also healthy for you.
- If you are concerned that the onion might be too strong, soak it in ice water before adding it to the salad. This will also help keep it crisp.
- Gently fold the tuna into the salad, adding it in large batches to achieve the best texture. Avoid overmixing to avoid the mixture from becoming sticky.
- We recommend using “no-drain” (or “no-mess”) canned tuna, which contains very little extra water or oil. This ensures that the dressing retains its full flavour and doesn’t become watery. If you opt for conventional canned tuna, any variety will work; however, be sure to drain it thoroughly to achieve the same results.
- For this recipe, avoid using dried herbs. Fresh basil and dill are essential for achieving that characteristic, vibrant, herbaceous flavour.
Nutritional Notes
- In this salad, green beans provide the fibre necessary to maintain gut health. They are also rich in vitamin K, an essential nutrient for strong, healthy bones. The vitamin C found in green beans boosts the immune system, while folate is indispensable for maintaining health during pregnancy and for heart health. Consuming green beans may also help regulate blood sugar heights and reduce the risk of cancer.
- Tuna is a fantastic basis of protein and omega-3 fatty acids—healthy fats beneficial for both the heart and the brain. Furthermore, it is one of the few sources of vitamin D, a nutrient necessary for maintaining the health of the nervous system and bones. Consuming tuna regularly may lower the risk of heart disease, reduce inflammation, and improve mood. Even eye health can benefit from this fish, thanks to its omega-3 content.
- Onions are packed with potent plant compounds that help soothe inflammation and decrease the risk of disease, including cancer. Regular onion consumption can contribute to gut, eye, and heart health. Moreover, red onions are a good source of vitamin C, which strengthens the immune system.
Ingredients
- 1 cup thinly sliced red onion
- 2 (8-ounce) packages of microwave-safe *haricots verts* (French green beans)
- ½ cup extra-virgin olive oil
- ½ cup torn fresh basil leaves
- 4 tablespoons chopped fresh dill
- 4 tablespoons white wine vinegar
- 2 tablespoons whole-grain Dijon mustard
- 1 teaspoon ground pepper
- ¼ teaspoon salt
- 6 (4-ounce) cans solid white tuna, drained and unsalted
- 4 tablespoons chopped pickled *pepperoncini* or banana peppers
Instructions
Step 1
Place ½ cup of onion in a medium bowl with ice water; let it soak for 15 minutes.
Step 2
Meanwhile, cook 8 ounces of green beans in the microwave according to package instructions. Transfer the beans to the bowl with the onion and ice water; let cool for about 10 minutes. Drain thoroughly; cut the beans in half lengthwise.
Step 3
Combine ¼ cup of oil, ¼ cup of basil, 2 tablespoons of dill, 2 tablespoons of vinegar, 1 tablespoon of mustard, ½ teaspoon of pepper, and ⅛ teaspoon of salt in a medium bowl until mixed. Add the drained tuna, broken into large chunks. Fold in the green beans, onion, and 2 tablespoons of pepperoncini (or banana peppers); mix gently to ensure everything is well coated.
Frequently Asked Questions
Can I use frozen green beans?
If you need to use frozen green beans, that’s no problem. We prefer using fresh, crisp green beans in our salad, as frozen ones tend to become softer when cooked. However, if frozen beans are all you have on hand, be sure to thaw and drain them thoroughly before starting the recipe.
What can I do to ensure the green beans retain their vibrant green colour?
Rapidly cooling the green beans after microwaving them helps preserve their bright colour and crisp texture, adding a fresh, vibrant touch to the salad. Be sure to drain them well afterwards; otherwise, they could dilute the dressing.
Do you have any suggestions for additional ingredients?
Green bean salad recipes are known for their versatility, so they can be easily adapted to make them even healthier. Some popular additions include chopped hard-boiled eggs, roasted potatoes, orzo or macaroni pasta, chickpeas, bell peppers, cherry tomatoes, corn, green or black olives, capers, artichoke hearts, and carrots.
How should I store leftovers?
Ideally, this salad is best enjoyed fresh; however, if you have any leftovers, stock them in an airtight container in the icebox for up to 2 days.
What can I serve with the green bean and tuna salad?
For a complete meal, serve this salad with warm, crusty bread, over a bed of mixed greens, or alongside our Crispy Baked Potatoes. If you are enjoying it on a hot day, consider pairing it with a cold soup, such as our Easy Tomato Gazpacho. You can also serve it with grilled marinated vegetable skewers, garlic shrimp and asparagus skewers, or with our Sheet Pan Caprese Pizza or our Pita Bread “Pizza.”