Cannellini Bean and Tuna Salad with Peperoncini and Parsley
Cannellini Bean and Tuna Salad with Peperoncini and Parsley is perfect to keep in the fridge and pull out for a tasty lunch. And I’ve updated the recipe to have more tuna and Peperoncini and less beans to make it a more carb-conscious salad!
I know some of you would never eat a salad with beans, even if I use less beans and more tuna and Peperoncini like I did when I updated this recipe. So if you’re in that no-beans category, let me send you to check out a collection of Favorite Low-Carb and Keto Salads for Summer.
But if you’re someone who eats beans occasionally (especially with lots of low-carb tuna and spicy peperoncini) you might enjoy this Cannellini Bean and Tuna Salad with Peperoncini and Parsley. This is a favorite salad that was in need of new photos, but that’s not the only reason I’m updating it. I’ve been struggling with a lack of cooking inspiration while we’re stuck at home, partly due to a lack of desire to go to the store. Plus I’ve been investigating my pantry more, and one ingredient I always have on hand but don’t use much is dried beans. But maybe I’m needing comforting food because lately I’m cooking with dried beans a little more often.
When I made this salad years ago, it had twice the beans and half the tuna, plus a lot less Peperoncini than the version I’m giving you now now. Of course my fondness for both tuna packed in olive oil and spicy Peperoncini has only increased through the years, so I love the new carb-conscious version! And although salads like this aren’t especially photogenic, I promise you these photos are a lot better than the old ones. Hope you enjoy trying it if you’re a fan of these ingredients like I am!
How to Make Cannellini Bean and Tuna Salad with Peperoncini and Parsley:
(Scroll down for complete recipe with nutritional information.)
- Put beans into a colander placed in the sink and rinse well with cold water and let the beans drain.
- While the beans are draining, whisk together lemon juice, peperoncini juice, olive oil, and a bit of salt and fresh ground black pepper to make the dressing.
- Then mix the drained beans with a few tablespoons of dressing so the beans can marinate while you prep the other ingredients.
- I drained the two cans of Genova Tuna Packed in Olive Oil (affiliate link) in the same colander I used to drain the beans.
- I used a whole cup of chopped parsley and a cup of sliced Peperoncini, but you can use less of either one if you prefer. (I have a big jar of Sliced Peperoncini Peppers (affiliate link) which inspires me to use them generously. See instructions in the complete recipe if you have whole Peperoncini and need to slice them.
- Gently combine the marinated beans and drained tuna.
- Then gently stir in the chopped parsley and chopped Peperoncini.
- Stir in the rest of the dressing, or desired amount until the salad seems wet enough for you.
- Serve at room temperature or slightly chilled.
More Salads for Peperoncini Lovers:
- 2 T fresh-squeezed lemon juice (or more)
- 1 T peperoncini juice (brine from the jar of peperoncini)
- 5 T extra-virgin olive oil
- salt and fresh ground black pepper to taste
- 1 can (15.5 oz.) Cannellini beans (or use any type of white beans)
- two 5 oz. cans tuna packed in olive oil, drained
- 1 cup sliced Peperoncini peppers (more or less to taste)
- 1 cup chopped parsley (more or less to taste)
- Put the beans into a colander placed in the sink, rinse well with cold water (until no more foam appears) then let beans drain (or blot dry with paper towels if you’re in a hurry!)
- Whisk together the lemon juice, Peperoncini brine, and olive oil, then add salt and fresh ground black pepper to taste. (I used a generous amount of pepper, but not much salt.)
- Combine the drained beans with 2-3 T of dressing and let marinate (in a bowl big enough for the whole salad) while you prep the other ingredients.
- Drain olive oil from the tuna and discard.
- Wash parsley, spin dry or dry with paper towels, then finely chop.
- If you're using whole peperoncini cut off stem end and discard, drain peperoncini in a colander, squeeze out seeds and discard seeds, and finely chop or slice. I splurge for
- Sliced Peperoncini Peppers (affiliate link), so I just measure out the amount I want, which was a full cup for this salad.
- Mix the drained tuna into the marinating beans.,
- Add chopped parsley and chopped or sliced Peperoncini and gently combine.
- Add additional dressing until the salad seems wet enough to you.
- Season to taste with additional salt and fresh ground black pepper if desired, and serve.
- This can be served room temperature or chilled.
- This salad will stay good in the refrigerator for a day or two, and would be great for a lunch salad.
I used Genova Tuna Packed in Olive Oil (affiliate link) but use any tuna you prefer.
I can think of a lot of other things you could add to this salad including diced red onion, chopped kalamata olives, chopped red bell pepper, or chopped cucumber. If anyone tries some of those variations, I’d love to hear how you liked them.
Recipe created by Kalyn as a variation of White Bean Salad with Tuna and Parsley, a summer lunch favorite for years.
Amount Per Serving: Calories: 258Total Fat: 14gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 22mgSodium: 581mgCarbohydrates: 18gFiber: 3gSugar: 10gProtein: 17g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Cannellini Bean and Tuna Salad with Peperoncini and Parsley is a perfect lunch salad or side dish salad for any phase of the original South Beach Diet, or any type of low-glycemic eating plan. Salads with beans are generally too high in carbs for a low-carb diet plan, but this version is more carb-conscious than most with 15 net carbs per serving.
Find More Recipes Like This One:
Use the Salads Index to find more healthy salads like this one. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.