Why settle for the same old tuna salad sandwich when serving this iconic midday repast in whimsical bean cups is a surefire way to add the fun back into lunch. Plus, it’s a great way to sneak more nutrient-dense legumes into the diets of all generations of a household.
Serve alongside cherry tomatoes. Both the bean cups and tuna salad can be made up to four days in advance, but should be assembled the same day they are being served.
Great catch!
Choose a canned tuna that comes with a side of sustainability by opting for companies that catch their fish using pole-and-line or trolling methods instead of nets. As a bonus, this tuna is often richer in important nutrients, including mega-healthy omega-3s.
Tuna Salad Bean Cups
Ingredients
- 2 cups (500 mL) cooked or canned (drained and rinsed) white navy beans
- 1/2 cup (125 mL) whole grain flour
- 1/2 cup (125 mL) chopped parsley
- 2 garlic cloves, minced
- 1 tsp (5 mL) ground cumin
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) ground black pepper
- 2 Tbsp (30 mL) extra-virgin olive oil or camelina oil
- 2 - 6 oz (170 g) cans water-packed albacore tuna, drained
- 1/2 cup (125 mL) plain Greek yogurt
- 1 celery stalk, chopped
- 1 apple, finely chopped
- 2 green onions, thinly sliced
- 1 tsp (5 mL) mild curry powder
- Juice of 1/2 lemon
Nutrition
Per serving:
- calories265
- protein22g
- fat7g
- saturated fat1g
- trans fat0g
- carbohydrates30g
- sugars5g
- fibre9g
- sodium420mg
Directions
01
Preheat oven to 350 F (180 C). Place beans, flour, parsley, garlic, cumin, salt, pepper, and oil in food processor container and blend until a paste forms. Divide mixture among 12 standard-sized greased muffin cups. Using fingers, form each into a cup shape so that bean paste rises up the sides. Bake for 20 minutes, or until cups have set but are still slightly moist. Let cool for several minutes before unmoulding.
02
Place tuna in large bowl or container and flake with fork. Stir in yogurt, celery, apple, green onion, curry powder, and lemon juice.
03
To serve, spoon tuna salad into bean cups.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
