Spicy Pinto Bean and Tuna Salad with Peperoncini, Tomatoes, and Parsley
I love this Spicy Pinto Bean and Tuna Salad with Peperoncini, Tomatoes, and Parsley, and it’s dairy-free, gluten-free, low-glycemic, and South Beach Diet friendly!
This new Spicy Pinto Bean and Tuna Salad with Peperoncini, Tomatoes, and Parsley, is a perfect salad idea for a hot summer day. And why was I making a salad with tuna and beans?
A few years ago I fell madly in love with Italian Tuna packed in olive oil. White Bean and Tuna Salad with Parsley is something I’ve made over and over again the last few years, and if you can’t imagine the flavor combination of beans, tuna, and parsley, let me assure you that it’s a winner.
Recently I’ve been experimenting with spicy peperoncini, which inspired this kicked up version of the bean, tuna, and parsley salad. I added some peperoncini juice and a bit of green Tobasco sauce to the dressing, and used pinto beans and added tomatoes for a more Southwest feeling. If you like tuna and appreciate spicy flavors, I think you’ll really like this salad!
Rinse the canned pinto beans until no more foam appears, then let drain. While beans drain, whisk together the lemon juice, peperoncini juice, green Tobasco sauce, Spike Seasoning, salt, pepper, and olive oil to make the dressing. When the beans are drained, toss with 2-3 T of the dressing mixture and let the beans marinate while you prep the other ingredients. Cut the cherry tomatoes into quarters (or if you’re using larger tomatoes, dice into small pieces.) My tomatoes were really juicy, so I drained them for about ten minutes in a fine colander.
Cut off stem end, remove seeds, and finly chop the Peperoncini peppers and slice green onions. I used about 6 large Peperoncini, but you can use less if you’d like it less spicy. Wash parsley, spin dry or dry with paper towels, and then finely chop enough to make 1/2 cup chopped parsley. Drain the oil from tuna, then use a fork to break it up slightly inside the can. Mix together the marinated beans, chopped peperoncini, sliced green onions, diced tomatoes, and chopped cilantro, then toss with the rest of the dressing. Then gently stir tuna into the salad.
Season with salt and fresh ground black pepper and serve.
More Bean Salads You May Enjoy:
Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro from Kalyn’s Kitchen
Fava Bean Salad with Fresh Parsley from The Perfect Pantry
Middle Eastern Bean Salad with Parsley and Lemon from Kalyn’s Kitchen
Garbanzo Bean Salad with Red Onion, Parsley, Cilantro, and Feta from Farmgirl Fare
White Bean Salad with Tuna and Parsley from Kalyn’s Kitchen
1 can pinto beans, rinsed and drained
2 T fresh squeezed lemon juice
1 T peperoncini juice (brine from the bottle of peppers)
1/2 tsp. green Tobasco sauce (or more if you like it spicy)
1 tsp. Spike Seasoning (optional but recommended)
salt and fresh ground black pepper to taste
5 T extra-virgin olive oil
4-6 large peperoncini peppers, stem and seeds removed and finely chopped
1/4 cup sliced green onion
1 cup chopped tomato, drained if the tomatoes are very juicy (I used cherry tomatoes cut in fourths)
1/2 cup chopped parsley
1 can (5-7 oz) Italian Tuna packed in olive oil
Dump beans into a colander placed into the sink, then rinse well with cold water until no more foam appears. Let beans drain while you mix dressing ingredients.Mix together the lemon juice, peperoncini juice, green Tobasco sauce, and Spike seasoning. Whisk in the olive oil, then season dressing to taste with a little salt and fresh ground black pepper. (I used just a pinch of salt and about 1/4 tsp. coarsely ground black pepper.)
In a bowl large enough to contain all the salad ingredients, mix the drained beans with 2-3 T of the dressing mixture and let beans marinate while you prep other ingredients.
Cut stem end off peperoncini, remove seeds, then finely chop peperoncini and slice green onions. Chop tomatoes to make 1 cup diced tomatoes, then drain in a small colander if the tomatoes seem juicy. Wash parsley, spin dry or dry with paper towels, then chop enough parsley to make 1/2 cup. Drain oil from the tuna (I just do this by removing lid and using it to press out the oil) then use a fork to break up the tuna slightly in the can.
Add chopped peperoncini, sliced green onions, diced tomatoes, and chopped parsley to the bowl with the marinating beans, mix together, then toss with the remaining the dressing. (If you like your salads on the dry side, you may not need all the dressing, but I used it all.) Add the tuna and gently combine with other ingredients, season with more salt and fresh ground black pepper to taste, and serve.
This would probably keep in the fridge for a day or two, but it would be better freshly made.
Low-Carb Diet / Low-Glycemic Diet / South Beach Suggestions:
Spicy Pinto Bean and Tuna Salad with Peperoncini, Tomatoes, and Parsley salad is too high in carbs for traditional low-carb diets, but everything in this salad would be approved for all phases of the South Beach Diet, or any other type of low-glycemic eating plan. Remember 1/3 to 1/2 cup is the recommended serving size for dried beans for phase one and limit your portions accordingly.
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