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Kalyn's Kitchen

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, and low-glycemic! Use Salad Recipes to find more salads like this one.

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Spicy Pinto Bean and Tuna Salad with Peperoncini, Tomatoes, and Parsley found on KalynsKitchen.com
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!


Spicy Pinto Bean and Tuna Salad with Peperoncini, Tomatoes, and Parsley found on KalynsKitchen.com

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.

Spicy Pinto Bean and Tuna Salad with Peperoncini, Tomatoes, and Parsley found on KalynsKitchen.com

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.

Spicy Pinto Bean and Tuna Salad with Peperoncini, Tomatoes, and Parsley found on KalynsKitchen.com

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

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 makes a great lunch!

Ingredients:

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

Directions:

  1. 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.
  2. 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.)
  3. 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.
  4. Cut stem end off peperoncini, remove seeds, then finely chop peperoncini and slice green onions.
  5. Chop tomatoes to make 1 cup diced tomatoes, then drain in a small colander if the tomatoes seem juicy.
  6. Wash parsley, spin dry or dry with paper towels, then chop enough parsley to make 1/2 cup.
  7. 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.
  8. 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.)
  9. Add the tuna and gently combine with other ingredients, season with more salt and fresh ground black pepper to taste, and serve.

Notes:

This would probably keep in the fridge for a day or two, but it would be better freshly made.

Recipe created by Kalyn.

All images and text ©

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.

Find More Recipes Like This One:
Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

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    34 Comments on “Spicy Pinto Bean and Tuna Salad with Peperoncini, Tomatoes, and Parsley”

  1. Susan, it is really just for the flavor, I think the tuna packed in olive oil is the best tasting tuna you can buy. (I've been ordering it from Amazon.com since my store stopped carrying it!) But if you like the water-packed tuna, it will be fine in this too.

  2. Dumb question from a newbie. I am trying to lose weight and also diabetic. I usually buy Costco water packed tuna. Any particular reason why you prefer oil (although I admit it does taste better)?

  3. Babs, always glad to hear that you enjoyed the salad, thanks!

  4. This was delicious Kalyn – thank you. I love your recipes. I made it using kidney beans, oil packed tuna from Trader Joes and omitted the tobasco but otherwise as printed. I hadn't tried pepperoncini before but they made the salad. I served it over chopped greens to extend it and we got 3 main dish servings out of it with corn on the cob on the side.

  5. Olives sound good in this!

  6. Just noticed my post didn't read fully….in place of cherry tomatoes I chopped black olives.

  7. Storme, thanks so much. Your version sounds great.

  8. what a great salad! I made this yesterday with a few differences due to not having all the ingredients I thought I did (frown). the can of pinto beans I thought i had turned out to be cannellini beans – so I used those. Then when i went to grab the cherry tomatoes I agree with others that the zing of pepperocini is great. I added a few more peppers and juice because I like spice. It turned out yummy!! next time I plan to add some fresh, chopped jalepeno too. Thanks for the great recipe! Your blog is the place I come when I am looking for any recipe!

  9. Kelly, what a great idea to make it without the tuna! Glad it was a hit.

  10. Made this over the weekend- without the tuna because we were grilling tuna steaks. I figured if it was good with tuna IN it, it would be good with tuna NEXT to it!

    Wow, it was great! Such a nice zing with the pepperoncini. It can stand alone as a side salad without the tuna, and I am looking forward to having it with the tuna. Will definitely be making this one again!

  11. Sorry I'm not keeping up too well on comments; blame it on the iPhone! So glad people are liking this.

  12. This salad looks amazing! We are fortunate to have access to canned oil packed tuna from a couple of small canneries that catch it, process it and sell it themselves. Making this tomorrow. Your website is very inspiring for me!

  13. That's quite a beautiful salad, Kalyn. I wish it would stop raining here so I would think salad more often!
    What a great guy your bro Bradley is!

  14. Nice favicon! The salad looks hearty, tasty, healthy and good!