Saucy White Beans with Spinach

Saucy white beans with spinach is an easy and filling meal made with canned beans that you can throw together on a busy weeknight.

The post Saucy White Beans with Spinach appeared first on Budget Bytes.

When I need dinner quickly, I often turn to canned beans. They’re inexpensive (still, thankfully), shelf-stable so I can keep them on hand, and they can be easily transformed into a simple but delicious meal using ingredients in my pantry. These Saucy White Beans with Spinach are one of those quick canned bean concoctions that I made one night when I was hungry. They’re easy, cozy, filling, and inexpensive!

Overhead view of a skillet full of saucy white beans with garlic bread on the side.

What’s in Saucy White Beans?

This is a SUPER easy skillet meal made simply with some canned white beans, garlic, tomatoes, a few herbs, and fresh spinach. Boom. That’s it. Simple, delicious food, just the way I like it! That being said, you can always add more things if you want to make it a little fancier. ;)

What Else Can I Add?

If you have the time and energy to make your meal a little more complex, here are a few things you can add to take your saucy white beans up a notch:

  • Bacon, salt pork, Italian sausage, or pancetta: sauté the bacon in the skillet first and use the rendered fat in place of the olive oil.
  • Burrata or ricotta: after the beans are finished cooking, dot on a few dollops of fresh cheese for a nice creamy contrast.
  • Fresh basil: if you’re lucky enough to have a basil plant, toss a few fresh leaves on top for some bold, fresh flavor!
  • Sun-dried tomatoes: if you don’t have access to fresh grape tomatoes, these beans would also be great with a few chopped sun dried tomatoes.
  • Toasted bread crumbs: Add a crunchy topping by mixing some melted butter with bread crumbs and briefly toasting them in a skillet or in a hot oven, then sprinkle them over the skillet.
  • A pinch or two of crushed red pepper will add a nice spicy kick!

How to Serve Saucy White Beans

My preferred way to enjoy these beans is with a side of garlic bread for dipping up that saucy goodness. But if you’re not into garlic bread, you can add some cooked pasta to the skillet and toss until everything is mixed together for a quick bowl of pasta. OR, spoon your saucy white beans over a bed of rice.

And I’m all about adding a quick and easy side salad to every meal just to add a dose of freshness!

Overhead view of a bowl of saucy white beans with garlic bread on the side.
Finished white beans in the skillet with garlic bread in the side.
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Saucy White Beans with Spinach

Saucy white beans with spinach is an easy and filling meal made with canned beans that you can throw together on busy weeknight.
Course Dinner, Lunch
Cuisine American
Total Cost $5.69 recipe / $1.42 serving
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 1 cup
Calories 361kcal

Ingredients

  • 4 cloves garlic, minced $0.32
  • 2 Tbsp olive oil $0.26
  • 1 pint grape tomatoes, halved $2.29
  • 2 15oz. cans cannellini beans, drained $1.78
  • 1/2 cup water $0.00
  • 1/2 tsp dried oregano $0.05
  • 1/4 tsp freshly cracked black pepper $0.02
  • 1/4 cup grated Parmesan $0.36
  • 2 cups fresh spinach $0.60
  • 1/8 tsp salt $0.01

Instructions

  • Mince the garlic and slice the tomatoes in half. Add the olive oil to a large skillet and heat over medium. Add the garlic and sauté for about one minute, or just until the garlic becomes very fragrant.
  • Add the tomatoes to the skillet and stir to combine.
  • Add the drained canned white beans to the skillet (do not rinse the beans, the residual starchy liquid helps create the sauce), along with the water, oregano, and pepper. Stir to combine.
  • Allow the beans to come up to a simmer. Simmer the beans, stirring occasionally, until the tomatoes begin to break down and the liquid reduces to a light sauce (about 5 minutes).
  • Add the Parmesan cheese to the skillet and stir until it has melted into the sauce. If the sauce becomes too thick or dry, you can add a splash of water to loosen it up.
  • Add the fresh spinach to the skillet and stir to combine. Allow the spinach to wilt.
  • Taste the beans and adjust the salt, pepper, or other seasonings to your liking. Serve hot with crusty bread for dipping!

See how we calculate recipe costs here.

Nutrition

Serving: 1cup | Calories: 361kcal | Carbohydrates: 52g | Protein: 19g | Fat: 10g | Sodium: 213mg | Fiber: 12g
Close up side view of saucy white beans in the skillet.

How to Make Saucy White Beans – Step by Step Photos

Garlic and oil in the skillet.

Mince four cloves of garlic. Add 2 Tbsp olive oil to a large skillet and heat over medium. Add the minced garlic and sauté for about one minute, or just until the garlic becomes really fragrant.

Tomatoes added to the skillet.

Add one pint of grape tomatoes (sliced in half) to the skillet and stir to combine.

White beans being poured into the skillet.

Drain two 15oz. cans of white beans, then add them to the skillet. I do not rinse the beans because the little bit of residual starchy liquid (called aquafaba) helps create the sauce.

Herbs and water added to the skillet.

Also add ½ tsp dried oregano, ¼ tsp freshly cracked pepper, and ½ cup water. Stir to combine, then allow the beans to come up to a simmer.

Simmered beans and tomatoes.

Simmer the beans, stirring occasionally, until the tomatoes begin to break down and the liquid has reduced into a light sauce.

Grated Parmesan being sprinkled into the skillet.

Add ¼ cup grated Parmesan to the skillet. Stir the Parmesan into the beans until it has melted in. If the sauce becomes too dry, you can add a little more water to loosen it up a bit.

Fresh spinach added to the skillet.

Add two big handfuls (about two cups, loosely packed) of fresh spinach to the skillet. Stir the spinach into the beans and allow the spinach to wilt.

Finished saucy white beans with spinach.

Once the spinach is wilted, give the beans a taste and add salt, pepper, or other seasonings to taste.

Finished white beans in the skillet with garlic bread in the side.

Serve immediately with garlic bread, pasta, or a bowl of rice to sop up all that delicious sauciness!

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Pasta e Fagioli

Pasta e Fagioli is a classic, budget-friendly Italian soup that combines beans, pasta, vegetables, and a flavorful tomato-based broth.

The post Pasta e Fagioli appeared first on Budget Bytes.

If you’re looking for a super cozy and hearty soup to get you through ’til spring, you’ve got to try this Pasta e Fagioli for dinner tonight. I was lucky enough to eat Pasta e Fagioli for the first time in Italy, and it was so good—I wanted to lick the bowl clean after finishing the last spoonful! I’ve tweaked my own version over the years, combining techniques from both traditional Italian versions and Americanized ones, finally arriving at a soup that is easy to prepare, insanely nostalgic, and comforting.

Large bowl of pasta e fagioli soup in a white bowl with a black spoon and topped with a torn piece of bread and surrounded by other ingredients like more bread, uncooked pasta, and a decorative blue and white napkin.

What is Pasta e Fagioli?

Pasta e Fagioli (pronounced “paa·stuh ee faa·jow·lee”), also called “Pasta Fazool” in Italian-American slang, simply means “pasta and beans.” This lesser-known Italian staple feels indulgent thanks to a whisper of bacon and a handful of pasta, but since the soup is mostly vegetables and beans, it’s a dinner worthy of a second helping without a second thought. Pasta e Fagioli is made with…

  • Cannellini beans (But any white bean will work!)
  • Small-shaped pasta (most often ditalini or acini di pepe)
  • Tomato broth enhanced with smoky pork
  • Fresh herbs (typically rosemary or thyme)
  • Aromatic vegetables (onions, carrots, and celery)
  • Parmesan cheese and fresh Italian parsley

budget tips

I made some modifications to traditional versions of Pasta e Fagioli over the years in order to suit my tastes—and now, to make it more budget-friendly. 

  • Most recipes use pancetta as the pork element. Since it’s harder to find in most U.S. grocery stores and tends to be more pricey, we opted for bacon.
  • We used grated parmesan, the most cost-conscious option, but reaching for shredded parmesan—or the real thing! —will take this soup to the next level.
  • While rosemary is the most common herb used in this type of soup, I think it’s a really overwhelming flavor even in small amounts. I prefer to use oregano since I always have it on hand.

Weeknight shortcuts 

Pasta e Fagioli is a pretty straightforward recipe as it is, but here are a few shortcuts you can take to make it come together in 30 minutes :

  • Skip the herbs, spices, oil, and crushed tomatoes, and grab a jar of pre-made marinara or another tomato-based pasta sauce. (Since most store-bought sauces are sold in 24-25 oz. jars, you can make up the remaining 3-4oz of liquid called for in the recipe with an equal amount of water or broth.)
  • Use a Mirepoix-Style frozen vegetable blend to cut down on prep time.

How to store pasta e Fagioli leftovers

If you plan to meal-prep or freeze this recipe, cook the pasta separately. Nevertheless, we found the ditalini we used did not soak up too much liquid or turn to mush—even after 4 days in the fridge! The broth will thicken over time, so if you want the leftovers to be more “soupy,” add a ¼ cup of water and a pinch of salt when reheating.

How to serve pasta e fagioli

Pasta e Fagioli is best topped with lots of chopped parsley, fresh-cracked black pepper, and Parmesan cheese. Round out the meal with a Simple Side Salad and, most importantly, some bread to help soak up every drop! It doesn’t matter what kind — anything from some super-simple Homemade Garlic Bread, a from-scratch bread recipe like our No-Knead Foccacia, Ciabatta, or Easy Soda Bread to a store-bought loaf — just make sure to serve it with bread!

Side view of a white serving bowl filled with Pasta e Fagioli topped with parsley, parmesean cheese, bacon crumbles and crusty Irish Soda Bread.
Dutch oven filled with finished Pasta e Fagioli soup topped with chopped parsley and parmesan cheese, with a ladle tucked into the right side of the soup.
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Pasta e Fagioli

Pasta e Fagioli is a classic, budget-friendly Italian soup that combines beans, pasta, vegetables, and a flavorful tomato-based broth.
Course Dinner, Soup
Cuisine Italian
Total Cost $6.71 RECIPE / $1.12 SERVING
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 6 1.5 cups
Calories 248kcal
Cost $6.71 RECIPE / $1.12 SERVING

Ingredients

  • 4 oz. bacon, sliced $1.20
  • 1 Tbsp olive oil $0.13
  • 1 onion, finely diced $0.37
  • 2 carrots, finely diced $0.29
  • 3 stalks celery, finely diced $0.32
  • 4 cloves garlic, minced $0.32
  • 1/4 tsp red pepper flakes $0.04
  • 1/2 tsp dried oregano $0.08
  • 1/2 tsp salt $0.02
  • 1/2 tsp pepper $0.02
  • 1 15oz. can cannelinni beans $0.89
  • 1 28oz. can crushed tomatoes $1.69
  • 1 1/2 cups water
  • 2 cups vegetable broth* $0.24
  • 1 cup ditalini (uncooked)** $0.39
  • 1/4 cup grated Parmesan cheese $0.36
  • 1/4 cup Flat-leaf Italian parsley, roughly chopped $0.35

Instructions

  • Chop the bacon into smaller pieces and place them in a large pot with 1 Tbsp of olive oil. Fry on medium heat until the bacon is brown and crispy (around 10 minutes).
  • While the bacon is frying, finely dice the onion, carrots, and celery; and mince the garlic.
  • Remove half of the cooked bacon from the pot with a slotted spoon and set aside, leaving behind the rest of the meat and any rendered fat in the pot.
  • Add the finely diced onions, carrots, celery, minced garlic, oregano, red pepper flakes, and a pinch of salt and pepper to the pot. Saute the vegetables on medium-high heat until they are softened (around 6 minutes).
  • Add the white beans, canned tomatoes (with juices), water, and vegetable broth to the pot. Stir everything to combine, then bring the soup up to a boil. Once boiling, let it cook for another 5 minutes or until the vegetables have softened.
  • Add the pasta to the soup and cook, uncovered, according to the package directions, stirring frequently to prevent the pasta from sticking to the bottom of the pot.
  • Remove the pot from the heat and stir in the grated Parmesan cheese and chopped parsley. If the broth has reduced too much (the pasta will absorb a lot of the flavorful broth as it cooks), add another ½ cup of water, taste it, and adjust the seasonings again if needed.
  • Serve Pasta e Fagioli in bowls topped with the reserved bacon, chopped parsley, grated parmesa cheese, fresh-cracked black pepper, , and a side of warm, crusty bread.

See how we calculate recipe costs here.

Notes

*We use Better Than Bouillon to make our broth. If you use a low-sodium broth, you may need to add more salt to your taste.
**If you plan to keep leftovers or freeze this soup for later, cook the pasta in a separate pot according to package directions and skip Step 6. (Split the pasta between bowls and spoon over the soup to serve.)

Nutrition

Serving: 1.5cups | Calories: 248kcal | Carbohydrates: 28g | Protein: 8g | Fat: 12g | Sodium: 744mg | Fiber: 2g
Close up of a ladle full of cooked pasta e fagioli soup and a large pot full of more soup in the background.

How to Make Pasta E Fagioli – Step by Step Photos

Small slices of bacon frying in the bottom of a large dutch oven.

Slice 4 ounces of bacon (1/4 of a regular-size package) into smaller pieces and place in a large pot or dutch oven along with 1 Tablespoon of olive oil. Fry the bacon on medium heat until it is brown and crispy (around 10 minutes). While the bacon is frying, finely diced 1 onion, 2 carrots, and 3 celery stalks; and mince 4 cloves of garlic.

A large dutch oven filled halfway with uncooked diced onions, diced carrots, diced celery with cooked bacon slices underneath and piles of dried red pepper, minced garlic and dried oregano, salt and pepper on top.

Remove half of the cooked bacon from the pot with a slotted spoon and set aside for serving. Leave behind the rest of the meat and any extra fat in the pot. Add the diced onions, carrots, celery, minced garlic, 1/2 teaspoon oregano, 1/4 teaspoon red pepper flakes, and a pinch of salt and pepper to the pot. Saute the vegetables on medium-high heat until they are softened (around 6 minutes). 

A large pot half filled with sauteed vegetables, uncooked white beans and crushed tomatoes, and a hand overhead pouring vegetable broth into the pot with a liquid measuring cup.

Add a 15 oz. can of white beans (drained and rinsed), a 28 oz. can of crushed tomatoes (with juices), 1 1/2 cups of water, and 2 cups of vegetable broth to the pot. Stir everything to combine, increasing the heat (if needed) to bring the soup up to a boil.

Large pot filled with pasta e fagioli soup simmering to cook before adding the final ingredients.

Once boiling, let the soup cook for another 5 minutes until the vegetables have softened and the broth has cooked enough to lose the “canned” taste from the tomatoes.

Hand pouring uncooked ditalini into a pot of simmering pasta e fagioli soup.

Add 1 cup of small-shaped pasta (ditalini) to the soup and cook, uncovered, according to the package directions (approx. 7 minutes), stirring frequently to prevent the pasta from sticking to the bottom of the pot.

Skip this step if you plan to keep leftovers or freeze this soup for later. Instead, cook the pasta in a separate pot according to package directions.

A close up shot of a wooden spoon raised above a cooked pot of pasta e fagioli soup.

Remove the pot from the heat and stir in the grated parmesan cheese and chopped parsley. If the broth has reduced too much (the pasta will absorb a lot of the flavorful broth as it cooks), add another ½ cup of water, taste it, and adjust the seasonings again if needed.

A large pot filled with cooked pasta e fagioli soup with a wooden spoon on the right side of the pot, and a hand tossing in grated parmesan cheese and chopped parsley sitting on top of the soup inside the pot.

Remove the pot from the heat and stir in the grated parmesan cheese and chopped parsley.

Finished Pasta e Fagioli soup with a wooden spoon sticking out of the top right side of the pot.

If the broth has reduced too much (the pasta will absorb a lot of the flavorful broth as it cooks), add another ½ cup of water, taste it, and adjust the seasonings again if needed.

Side view of a bowl of pasta e fagioli soup topped with bacon, parsley and parmesan cheese with a black soup spoon and a torn piece of bread on the side.

Serve the soup in bowls topped with more chopped parsley, grated parmesan, fresh-cracked black pepper, reserved bacon pieces, and a side of warm, crusty bread. Buon appetito!

More Cozy Soup Recipes

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The post Pasta e Fagioli appeared first on Budget Bytes.

Creamy White Chicken Chili

This creamy White Chicken Chili is fast, easy, and extra cozy for those cold fall and winter nights. The leftovers are great, too!

The post Creamy White Chicken Chili appeared first on Budget Bytes.

I’m all about cozy soups and stews this time of year and our Slow Cooker White Chicken Chili has always been one of my favorites. But this week I changed it up by making a faster stovetop version with no jarred salsa, and a super creamy finish. The result is an extra cozy, creamy, and lush White Chicken Chili that is easy enough for a weeknight. It’s so good, I think you’re going to want to make it all winter long!

close up overhead view of a bowl of white chicken chili with chips and cheese.

What’s in White Chicken Chili?

White chicken chili is a thick and rich chicken and bean stew made with tender chicken thighs, beans, corn, green chiles, jalapeño, onion, garlic, and a medley of southwest-inspired spices. Rather than using a tomato-based broth, like beef chili, white chicken chili uses chicken broth thickened with a little cream cheese and sour cream to make it extra rich and delicious.

Can I use Chicken Breast?

I used boneless, skinless chicken thighs for this recipe because they’re super forgiving and always stay tender and delicious. Chicken breasts, on the other hand, can be a bit finicky and can dry out if overcooked. You can use chicken breasts for this recipe but you’ll want to be very careful not to cook them over too high of heat. Keep the chili on a gentle simmer so the breast meat cooks slowly without getting tough and dry.

Is White Chicken Chile Spicy?

You can make this white chicken chili either spicy or mild! If you prefer a mild chicken chili, simply skip the fresh jalapeño, make sure to buy mild canned diced green chiles, and skip the cayenne pepper.

If you’d like a spicier white chicken chili, make sure to include some of the seeds from the jalapeño, buy hot diced green chiles, and add more cayenne pepper to your liking. A few dashes of hot sauce would be awesome, as well!

It’s All About the Toppings

My favorite part of chili, be it beef chili or white chicken chili, is the toppings. Sure, you can eat (and enjoy) a bowl of this chili plain, but I love to pile on the toppings to make my bowl my own. Here are some delicious topping ideas for white chicken chili:

  • Sour Cream
  • Monterey Jack or Pepper Jack Cheese
  • Green Onion
  • Cilantro
  • Tortilla Chips
  • Hot Sauce
  • Fresh or Pickled Jalapenos
  • Avocado
  • Lime
Overhead view of white chicken chili in the pot with toppings and a spoon.
Overhead view of a bowl of creamy white chicken chili with toppings and a spoon.
Print

Creamy White Chicken Chili

This creamy White Chicken Chili is easy and extra cozy for those cold fall and winter nights. The leftovers are great, too!
Course Dinner, Lunch, Main Course
Cuisine American, Southwest
Total Cost $12.81 recipe / $1.60 serving
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 8 1.25 cups each
Calories 403kcal

Equipment

Ingredients

  • 1 yellow onion $0.13
  • 4 cloves garlic $0.34
  • 1 jalapeño $0.22
  • 1 Tbsp olive oil $0.13
  • 1.5 lbs. boneless, skinless chicken thighs $4.94
  • 2 15oz. cans cannellini beans (drained) $1.78
  • 1 15oz. can pinto beans (drained) $0.79
  • 1 7oz. can diced green chiles $1.39
  • 1 Tbsp ground cumin $0.30
  • 1 tsp dried oregano $0.10
  • 1/4 tsp smoked paprika $0.02
  • 1/4 tsp cayenne pepper $0.02
  • 1/4 tsp garlic powder $0.02
  • 1/4 tsp freshly cracked black pepper $0.02
  • 3 cups chicken broth $0.35
  • 1 cup frozen corn $0.47
  • 4 oz. cream cheese $1.10
  • ½ cup sour cream $0.45

Instructions

  • Dice the onion and mince the garlic. Deseed then dice the jalapeño. Add the onion, garlic, and jalapeño to a large pot with the olive oil. Sauté over medium heat until the onions have softened.
  • Add the chicken thighs, cannellini beans, pinto beans, diced green chiles, cumin, oregano, smoked paprika, cayenne pepper, garlic powder, pepper, and chicken broth to the pot. Stir to combine.
  • Place a lid on the pot and turn the heat up to medium-high. Allow the chili to come up to a boil. Once boiling, turn the heat down to medium-low and let the chili simmer for 30 minutes, stirring occasionally.
  • After 30 minutes, remove the chicken thighs and shred with two forks. Add the shredded meat back to the pot along with the corn. Stir to combine and heat through.
  • Cut the cream cheese into chunks and stir it into the chili until melted. Stir in the sour cream. To further thicken the chili, smash some of the beans against the side of the pot.
  • Taste the chili and adjust the seasoning to your liking. Serve hot with your favorite toppings!

See how we calculate recipe costs here.

Nutrition

Serving: 1.25cups | Calories: 403kcal | Carbohydrates: 41g | Protein: 30g | Fat: 14g | Sodium: 701mg | Fiber: 9g
Overhead view of a bowl of white chicken chili with toppings.

How to Make White Chicken Chili – Step by Step Photos

Diced aromatics in the pot with oil.

Dice one yellow onion and mince four cloves of garlic. Deseed then dice one jalapeño. Add the onion, garlic, and jalapeño to a large pot with one tablespoon of olive oil. Cook over medium heat until the onions have softened.

Chicken, beans, spices, and broth added to the pot.

Add 1.5 lbs. boneless, skinless chicken thighs, one 15oz. can of pinto beans (drained), two 15oz. cans of cannellini beans (drained), one 7oz. can of diced green chiles, 1 Tbsp cumin, 1 tsp dried oregano, ¼ tsp cayenne pepper, ¼ tsp smoked paprika, ¼ tsp garlic powder, ¼ tsp freshly cracked black pepper, and 3 cups chicken broth to the pot.

Chicken chili before simmering.

Stir everything together until combined. Place a lid on the pot, turn the heat up to medium-high, and allow the chili to come up to a boil. Once boiling, turn the heat down to medium-low, and let simmer for 30 minutes.

Simmered chili in the pot with a spoon.

After simmering for 30 minutes, remove the cooked chicken thighs to a cutting board and shred them with two forks.

Corn being poured into the chili in the pot.

Return the shredded chicken to the pot and add 1 cup of frozen corn kernels. Stir to combine and heat through.

Cream cheese chunks added to the chili.

Add 4 oz. of cream cheese (cut into chunks) to the chili and stir until it has melted in. Stir in ½ cup sour cream.

finished creamy white chicken chili in the pot with a spoon.

To thicken the chili further, smash some of the beans against the side of the pot. The chili will thicken even more as it begins to cool. Taste the chili and adjust the salt or other seasonings to your liking.

White chicken chili in the pot topped with cheese, tortilla chips, and cilantro.

Serve the chili hot with your favorite toppings!

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Wilted Spinach Salad

Wilted spinach salad with bacon, white beans, and a tangy Dijon vinaigrette is a quick, easy, and light summer meal.

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If you’re looking for a quick, filling, and light summer meal, I’ve got you! This Wilted Spinach Salad can be a light main dish or a side to go with your summer grilling. And, as always, this classic salad has plenty of things you can add in or sub to make it your own. Pair it with a crisp glass of white wine and you’ll have the perfect meal for enjoying outdoors on a balmy summer day!

overhead view of wilted spinach salad in the skillet.

What’s in a Wilted Spinach Salad?

The classic wilted spinach salad is made by cooking bacon, then using the bacon fat to make a warm vinaigrette which is then poured over fresh spinach to slightly wilt the spinach. Hard boiled eggs and red onions are also often added to the salad.

My version of a wilted spinach salad is a little bit different. I’ve really been digging the convenience of canned beans lately, so I swapped the usual hard boiled egg for some cannellini beans. I also used a bit of garlic instead of fresh red onion, and I made my vinaigrette right in the skillet instead of trying to pour off the bacon grease into another container. The result is a quick, super filling yet light, and delicious meal.

What Else Can I Add?

You probably already know by now that I love recipes where you can add all sorts of ingredients and make your own customized creation. This salad definitely fits that category! Here are a few other ingredients you can add to the salad below:

  • Hard boiled eggs
  • Red onion
  • Crispy fried onions
  • Blue cheese
  • Goat cheese
  • Boiled baby potatoes (this would almost be like a mix between German potato salad and spinach salad)
  • Apples (instead of white beans)
  • Walnuts (instead of white beans)
  • Thinly sliced radish
  • Chicken

How Are the Leftovers?

This salad is definitely best when made fresh, as you want the spinach to be just lightly wilted. If you reheat the salad, the spinach will wilt further and become quite flat. It will likely still taste great, but the texture will not be as good as the first day.

Close up overhead view of a bowl of wilted spinach salad.
Close up overhead view of a bowl of wilted spinach salad.

Wilted Spinach Salad

Wilted spinach salad with bacon, white beans, and a tangy Dijon vinaigrette is a quick, easy, and light summer meal.
Course Dinner, Lunch, Side Dish
Cuisine American
Total Cost $6.33 recipe / $1.58 serving
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 443kcal
Author Beth – Budget Bytes

Ingredients

  • 6 oz. bacon $2.06
  • 2 cloves garlic, minced $0.16
  • 2 15oz. cans cannellini beans, rinsed and drained $1.78
  • 3 Tbsp apple cider vinegar $0.18
  • 2 tsp Dijon mustard $0.12
  • 1 tsp sugar $0.01
  • 1/4 tsp freshly cracked black pepper $0.02
  • 1/8 tsp salt $0.01
  • 8 oz. fresh spinach $1.99

Instructions

  • Cook the bacon in a skillet over medium heat until it is brown and crispy. Transfer the cooked bacon to a paper towel-lined plate, leaving the bacon grease in the skillet.
  • Add the minced garlic to the skillet and sauté over medium heat for about one minute.
  • Add the rinsed and drained beans, vinegar, Dijon, sugar, pepper, and salt to the skillet. Continue to cook and stir over medium heat until the beans are heated through and a sauce has formed.
  • Add the fresh spinach to the skillet, carefully stirring it into the hot beans until it is partially wilted. Remove the skillet from the heat.
  • Crumble the bacon over top and fold to combine. Taste and add salt or pepper to your liking. Serve warm!

Nutrition

Serving: 1serving | Calories: 443kcal | Carbohydrates: 49g | Protein: 23g | Fat: 18g | Sodium: 438mg | Fiber: 12g
close up side view of wilted spinach salad in the skillet.

How to Make Wilted Spinach Salad – Step by Step Photos

Cooked bacon in a skillet.

Cook 6oz. bacon in a skillet over medium heat until brown and crispy. Remove the cooked bacon to a paper towel-lined plate and leave the bacon grease in the skillet.

Garlic being sautéed in bacon fat in the skillet.

Add two minced cloves of garlic to the skillet and sauté in the bacon fat for about one minute.

Beans and vinaigrette ingredients added to the skillet.

Add two rinsed and drained 15oz. cans of cannellini beans to the skillet along with 3 Tbsp apple cider vinegar, 2 tsp Dijon mustard, 1 tsp sugar, ¼ tsp pepper, and ⅛ tsp salt.

Heated beans and vinaigrette in the skillet with a spoon.

Heat and stir the ingredients until everything is heated through and the vinaigrette ingredients have combined.

half-wilted spinach mixed into the beans in the skillet.

Add 8oz. fresh spinach and carefully stir until the heat partially wilts the spinach. Remove the skillet from the heat.

spinach and white beans topped with crumbled bacon.

Crumble the cooked bacon over the skillet and fold to combine. Taste the salad and add salt and pepper to your liking. Serve warm!

Finished wilted spinach salad in the skillet.

Try These Other Spinach Salad Recipes:

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Lemony White Bean Salad

This simple Lemony White Bean Salad is an expensive, light, and fresh option for summer meals or your weekly meal prep.

The post Lemony White Bean Salad appeared first on Budget Bytes.

I’ve been leaning on canned beans a lot lately because they’re just super fast and easy to make things with, and, as grocery prices continue to climb, they’re an inexpensive way to fill my belly. I made this super simple Lemony White Bean Salad the other day for meal prep and it was too easy and too good not to share. It makes a great side dish, or you can add a few more ingredients to make it a meal!

Overhead view of lemony white bean salad in a bowl.

What’s in this White Bean Salad?

I love simple food, and this bean salad is a great example. It’s just white beans, thinly sliced red onion, a little parsley, and a quick homemade lemon vinaigrette. Quick, simple, delicious, and FRESH.

What Kind of White Beans Are Best

For this salad, you want a bean that is fairly large and firm so they don’t fall apart when the salad is stirred together. I used cannellini beans, but butter beans would also do well. I would avoid using navy beans or great northern beans for this recipe.

What to Serve with White Bean Salad

I served this salad as part of my weekly meal prep along with some Garlic Marinated Chicken, and a few triangles of pita. It would also go great with Mediterranean Turkey Burgers, Baked Cod, Chimichurri Chicken Kebabs, or as an addition to a Hummus Lunch Box.

What Else Can I Add?

Because this recipe is so simple and basic, there are a lot of ways to dress it up and make it into something new! So browse your fridge and pantry for ingredients that might need to be used up, because chances are you can add them to this salad! Here are a few ideas:

  • Fresh or sun dried tomatoes
  • Crumbled feta
  • Fresh spinach
  • Any fresh herbs (scallions, chives, basil, tarragon, cilantro, rosemary)
  • Cucumbers
  • Sautéed kale
  • Tuna
  • Grilled chicken
  • Thinly sliced radishes
  • Diced avocado
White bean salad in meal prep containers with chicken and pita.
Shown with pita bread and Garlic Marinated Chicken.
Overhead view of a bowl of lemony white bean salad.

Lemony White Bean Salad

This simple Lemony White Bean Salad is an expensive, light, and fresh option for summer meals or your weekly meal prep.
Course Dinner, Lunch, Side Dish
Cuisine Mediterranean
Total Cost $2.53 recipe / $0.42 serving
Prep Time 15 minutes
Total Time 15 minutes
Servings 6 ½ cup each
Calories 151kcal
Author Beth – Budget Bytes

Ingredients

  • 2 Tbsp olive oil $0.32
  • 1 Tbsp lemon juice $0.04
  • 1/2 Tbsp red wine vinegar $0.05
  • 1 tsp Dijon mustard $0.06
  • 1 clove garlic, minced $0.08
  • 1/8 tsp salt $0.01
  • 1/8 tsp freshly cracked black pepper $0.01
  • 2 15oz. cans Cannellini beans $1.78
  • 1/4 red onion, thinly sliced $0.08
  • 2 Tbsp chopped fresh parsley $0.10

Instructions

  • Make the vinaigrette first. Whisk together the olive oil, lemon juice, red wine vinegar, Dijon, minced garlic, salt, and pepper.
  • Rinse and drain the cannellini beans. Thinly slice the red onion and roughly chop the parsley.
  • Place the beans, onions, and parsley in a bowl, then pour the vinaigrette over top. Stir to combine. Taste and adjust the salt or pepper to your liking.

Nutrition

Serving: 0.5cup | Calories: 151kcal | Carbohydrates: 23g | Protein: 8g | Fat: 5g | Sodium: 373mg | Fiber: 7g
Close up side view of Lemony White Bean Salad in a bowl.

How to Make Lemony White Bean Salad – Step by Step Photos

Lemon vinaigrette in a bowl.

Make the Lemon Vinaigrette first so the flavors have a few minutes to chill. Simply whisk together 2 Tbsp olive oil, 1 Tbsp lemon juice, ½ Tbsp red wine vinegar, 1 tsp Dijon mustard, 1 clove of minced garlic, ⅛ tsp salt, and ⅛ tsp freshly cracked pepper.

Cannellini beans draining in a colander.

Rinse and drain two 15oz. cans of cannellini beans.

Salad ingredients being combined in a bowl.

Thinly slice about ¼ of a red onion and roughly chop about 2 Tbsp of parsley. Add the beans, onions, and parsley to a bowl, then pour the vinaigrette over top.

White bean salad stirred together in a bowl.

Stir the ingredients together until well combined. Taste and adjust the salt or pepper to your liking.

Overhead view of a bowl of lemony white bean salad.

You can serve the salad immediately or let it chill in the refrigerator for a while. It will be good for 3-4 days and the flavors will blend more as time goes on. Always give it a good stir to redistribute the flavors just before serving!

The post Lemony White Bean Salad appeared first on Budget Bytes.

Classic Three Bean Salad

Just a few simple ingredients come together in this Classic Three Bean Salad to make an easy summer side dish, perfect for BBQs and potlucks!

The post Classic Three Bean Salad appeared first on Budget Bytes.

A salad this simple has no business being so delicious, but it just is. This Classic Three Bean Salad has minimal ingredients, the most basic of basic dressings, and yet I can’t seem to get enough of it. The creamy beans are the perfect contrast to the tangy-sweet dressing, and there’s just enough savory crunch from the red onion to keep the flavors grounded. It’s the perfect summer side dish for all of your BBQs and potlucks, or on those busy weeknights when you don’t want to spend a lot of time fixing dinner.

Overhead view of a bowl full of three bean salad

What Beans Go In Three Bean Salad

My three bean salad has dark kidney beans, cannellini beans, and green beans. You can also try other beans like chickpeas, wax beans, purple hull peas, or black eyed peas.

Three bean salad is really flexible, so you can swap out the beans, and you can even add more than three beans if you’d like. The most important thing to remember when choosing your beans is that you want to have a variety of colors, textures, and shapes. Make sure to have at least one creamy bean, too.

What is the Dressing Like?

The dressing for this classic three bean salad is a very basic, slightly sweet vinaigrette with just enough Dijon to give it a little zing. If you don’t want to make your own dressing, you could potentially swap it out for something like a bottled Italian dressing, although that will have a different flavor.

What to Serve with Three Bean Salad

The sweet-tart flavor of this three bean salad makes it go perfectly with other sweet-savory flavors, like BBQ sauce. This week I served it with my BBQ Cheddar Baked Chicken and potato salad. It would also be a great side to something like Honey Mustard Wings, Brown Sugar Roasted Pork Loin, or BBQ Tofu Sliders.

How Long Does it Last?

Three bean salad is one of those recipes that actually gets better with time in the fridge. As it refrigerates the beans begin to absorb the flavors in the dressing and everything get SUPER tasty. This salad will probably stay good in the fridge for about four days (if you don’t eat it all by then).

Classic three bean salad on a plate with chicken and potato salad
Overhead view of a bowl of three bean salad

Classic Three Bean Salad

Simple ingredients come together in this Classic Three Bean Salad to make a simple summer side dish, perfect for BBQs and potlucks!
Total Cost $2.79 recipe / $0.56 serving
Prep Time 15 minutes
Marinate 30 minutes
Total Time 45 minutes
Servings 5 1 cup each
Calories 301kcal
Author Beth – Budget Bytes

Ingredients

  • 1 15oz. can kidney beans $0.50
  • 1 15oz. can cannellini beans $0.55
  • 1.5 cups frozen green beans (thawed) $0.44
  • 1/4 cup chopped parsley $0.17
  • 1/4 cup finely diced red onion $0.05
  • 1/4 cup apple cider vinegar $0.24
  • 1/4 cup olive oil $0.64
  • 2 Tbsp sugar $0.12
  • 1 tsp salt $0.03
  • 1/4 tsp freshly cracked pepper $0.02
  • 1 tsp Dijon mustard $0.03

Instructions

  • Rinse and drain the kidney beans and cannellini beans. Place the kidney beans, cannelini beand, and thawed green beans in a bowl.
  • Slice the red onion, then soak the onion in a bowl of ice water for about five minutes before draining and finely dicing. Chop the parsley. Add the onion and parsley to the bowl with the beans.
  • In a separate bowl, whisk together the vinegar, sugar, olive oil, salt, pepper, and Dijon.
  • Pour the dressing over the beans, onion, and parsley, then stir to combine.
  • Transfer the bean salad to the refrigerator and let the beans marinate in the dressing for about 30 minutes before serving. Give the salad a good stir just before serving to redistribute the dressing.

Nutrition

Serving: 1cup | Calories: 301kcal | Carbohydrates: 41g | Protein: 13g | Fat: 11g | Sodium: 666mg | Fiber: 12g
close up of three bean salad in the bowl

How to Make Three Bean Salad – Step by Step Photos

Three types of beans in a bowl

Rinse and drain one 15 oz. can of kidney beans and one 15 oz. can of cannellini beans. Add them to a bowl with 1.5 cups of thawed frozen green beans.

red onion slices soaking in a bowl of water

Slice some red onion and soak them for about 5 minutes in a bowl of ice water (this takes the sharp edge off their flavor). Finely dice about ¼ cup of the red onion. Chop about ¼ cup fresh parsley.

dressing for three bean salad in a bowl

Whisk together ¼ cup apple cider vinegar, ¼ cup olive oil, 2 Tbsp sugar, 1 tsp salt, ¼ tsp freshly cracked pepper, and 1 tsp Dijon mustard.

dressing being poured over salad ingredients in the bowl

Add the onion and parsley to the bowl with the beans, then pour the dressing over top. Stir everything to combine.

Finished three bean salad in the bowl with a spoon

Refrigerate the three bean salad for about 30 minutes to let the beans marinate. Give it a good stir, and then serve!

close up of three bean salad on a plate with bbq chicken and potato salad

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Kale and White Bean Power Bowls

These kale and white bean power bowls are full of flavor, texture, protein, fiber, and other nutrients. Perfect for meal prep!

The post Kale and White Bean Power Bowls appeared first on Budget Bytes.

If you’ve been around Budget Bytes a while, then you already know how much I love bowl meals (we even have a whole category for them). So when several people asked me to replicate the Healthy Choice brand frozen Power Bowls, I needed to go see what all the fuss was about. I bought a few, and I have to say, they’re pretty good! …but expensive. So I knew I could do better. Here is my first riff off of the freezer aisle power bowls: Kale and White Bean Power Bowls. Pretty easy, VERY filling, and about half the price!

Overhead view of a kale and white bean power bowl with a fork in the side

My Modifications

This particular bowl is inspired by the White Bean & Feta Salad by Healthy Choice. Since that one had some of my fav ingredients, I knew it was a great place to start. The bowl was nice and filling, but overall it was a touch too sweet for my taste. So here’s what I subbed:

  • Sun dried tomatoes instead of dried cranberries to reduce the sweetness.
  • A homemade vinaigrette that is more tangy than their sweet vinaigrette.
  • Walnuts instead of pepitas. Walnuts just seemed like a better fit for this flavor profile.
  • Brown rice instead of mixed grains (theirs has brown rice, red rice, quinoa, and barley). Using one grain was just more convenient.

P.S. My bowls cost about $1.50 each and the store bought version retails at my local grocery store for $3.99 each ($3.50 on sale when I bought them). WIN.

Make it Your Own

One of my favorite things about bowl meals is that they are endlessly customizable. If you don’t like some of the ingredients I used, you can just swap them out! Here are some options:

  • Spinach instead of kale
  • Quinoa or cauliflower rice in place of brown rice
  • Chickpeas or kidney beans in place of cannellini beans
  • Store bought Greek or Italian dressing in place of the homemade vinaigrette

How to Store Kale and White Bean Power Bowls

This recipe is made for meal prepping. You can keep these bowls refrigerated for about 4 days, or you can freeze them for a couple of months. I suggest using a microwave to reheat the bowls (if frozen, use the defrost setting first, then full power to heat through).

three glass meal prep containers filled with kale and white bean power bowls
Overhead view of a Kale and White Bean Power Bowl with a fork in the side

Kale and White Bean Power Bowls

These kale and white bean power bowls are full of flavor, texture, protein, fiber, and other nutrients. Perfect for meal prep! 
Total Cost $5.81 recipe / $1.45 serving
Prep Time 5 minutes
Cook Time 50 minutes
Total Time 55 minutes
Servings 4
Calories 550.05kcal
Author Beth – Budget Bytes

Ingredients

  • 1 cup long grain brown rice $0.40

Vinaigrette

  • 1/4 cup olive oil $0.52
  • 3 Tbsp red wine vinegar $0.30
  • 1/2 Tbsp Dijon mustard $0.05
  • 1/2 Tbsp Italian seasoning $0.15
  • 1/4 tsp garlic powder $0.02
  • 1/4 tsp salt $0.02
  • 1/4 tsp freshly cracked black pepper $0.02

Sautéed Kale

  • 1/2 lb. chopped fresh kale (6 cups) $1.15
  • 1/2 Tbsp cooking oil $0.02
  • 1 clove garlic, minced $0.08
  • 1/8 tsp salt $0.02

Bowl Toppings

  • 1 15oz. can cannellini beans $0.07
  • 1/4 cup sun dried tomatoes $0.83
  • 1/4 cup chopped walnuts $0.03
  • 2 oz. feta $1.14

Instructions

  • Begin cooking the rice first. The remaining bowl ingredients can be prepared while the rice is cooking. Add the rice and 2 cups water to a saucepot. Place a lid on top and bring the water up to a full boil. Once boiling, turn the heat down to low and let the rice simmer for 40 minutes. After 40 minutes, turn the heat off and let the rice sit with the lid in place for an additional 5 minutes. Fluff just before serving.
  • While the rice is cooking, make the vinaigrette so the flavors have a little time to blend. In a jar or bowl, combine the olive oil, red wine vinegar, Dijon, Italian seasoning, garlic powder, salt, and pepper. Whisk to combine, or close the jar and shake until combined. Set the dressing aside.
  • Add the cooking oil and minced garlic to a large pot or skillet. Sauté the garlic over medium heat for about one minute. Add the chopped kale and salt. Sauté for a few more minutes, or just until the kale is wilted. Set the kale aside.
  • Finally, prepare the rest of the toppings. Rinse and drain the white beans. Chop the sun dried tomatoes and walnuts. Crumble the feta.
  • When the rice has finished cooking, it's time to assemble the bowls. Add about ¾ cup rice to each bowl or container, followed by ½ cup sautéed kale, ⅓ cup beans, and a tablespoon each of sun dried tomatoes and walnuts. Sprinkle a little feta over each bowl. Divide the vinaigrette between four small containers. Refrigerate until ready to eat.
  • Reheat the bowls using a microwave just before serving, then drizzle with vinaigrette, stir, and enjoy!

Nutrition

Serving: 1bowl | Calories: 550.05kcal | Carbohydrates: 64.18g | Protein: 16.58g | Fat: 26.3g | Sodium: 887.8mg | Fiber: 10.1g

How to Make Kale and White Bean Power Bowls – Step by Step Photos

Cooked brown rice in a pot being fluffed with a fork

Start with the brown rice because it takes about 50 minutes to cook and the rest of the bowls can be prepared while the rice cooks. Add 1 cup brown rice to a pot with 2 cups water. Place a lid on top and bring it up to a boil over high heat. When it reaches a full boil, turn the heat down to low and let it simmer for 40 minutes. After 40 minutes, turn the heat off and let it rest, lid in place, for an additional 5 minutes. Fluff with a fork just before serving.

Overhead view of homemade vinaigrette in a jar.

Next, make the vinaigrette so the flavors have a little time to blend. Combine ¼ cup olive oil, 3 Tbsp red wine vinegar, ½ Tbsp Dijon mustard, ½ Tbsp Italian seasoning, ¼ tsp garlic powder, ¼ tsp salt, and ¼ tsp pepper in a jar or bowl. Whisk the ingredients to combine or close the jar and shake until combined. Set the dressing aside.

Chopped kale in a colander

Next, prepare the kale. I buy pre-chopped kale because it’s super inexpensive and really cuts down on the prep work. I do give it an extra rinse, though, and pick out any large pieces of stems.

Minced garlic and oil in a large pot

Add ½ Tbsp cooking oil and one clove of minced garlic to a large pot or skillet. Sauté the garlic over medium for about a minute.

Sautéed kale in the pot

Add 1/2 lb. chopped kale to the pot with ⅛ tsp salt and continue to sauté for a few minutes more, or just until the kale is wilted. Set the kale aside.

Sun dried tomatoes, walnuts, beans, and feta on a cutting board

Prepare the last few ingredients. Chop about ¼ cup sun dried tomatoes and ¼ cup walnuts. Rinse and drain one 15oz. can of cannellini beans. Crumbled about 2 oz. feta.

Power bowls base layer of rice, kale, and beans

When the rice is finished cooking, it’s time to build the bowls. Start with ¾ cup rice in each bowl or container, ⅓ cup beans, and about ½ cup sautéed kale.

Sun dried tomatoes, walnuts, feta, and dressing added to the power bowl

Add about 1 Tbsp sun dried tomatoes and chopped walnuts on top, and a light sprinkle of crumbled feta. Divide the dressing between four containers. Refrigerate the bowls until ready to eat. Drizzle the vinaigrette over the bowls after reheating, then stir and enjoy!

Overhead view of a Kale and White Bean Power Bowl with a fork in the side

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Easy White Bean Skillet

I love a fancy dinner from time to time, but to be honest, simple dinners are my favorite. And not just because they are easy to make. Of course, I appreciate a quick and easy meal, especially on a busy day, but I also love meals made with basic, healt…

I love a fancy dinner from time to time, but to be honest, simple dinners are my favorite. And not just because they are easy to make. Of course, I appreciate a quick and easy meal, especially on a busy day, but I also love meals made with basic, healthy ingredients because they just taste…

The post Easy White Bean Skillet appeared first on Two Peas & Their Pod.

Mediterranean Tuna Salad

This simple, fresh, and filling Mediterranean Tuna Salad makes an easy protein-packed make-ahead lunch for your workweek. Tons of ideas for add-ins and substitutions included!

The post Mediterranean Tuna Salad appeared first on Budget Bytes.

I had a request for more tuna recipes lately but instead of heavy casseroles, I was in the mood for something lighter and more fresh (I’m soooo ready for Spring). So I made this Mediterranean Tuna Salad, which is sort of a hybrid of two of my other favorite recipes. And guess what? It holds up great in the fridge, so it’s another meal prep ready salad! 🙌

Overhead view of a bowl full of Mediterranean Tuna Salad with a fork in the side

What’s in Mediterranean Tuna Salad?

As I mentioned in the intro, this salad is a hybrid of two of my other favorite recipes: Super Fresh Cucumber Salad and Tuna and White Bean Salad. The salad starts with a base of fresh vegetables, like cucumber, tomato, red onion, and parsley, then gets a dose of protein from tuna and white beans, and is finished off with a tangy homemade vinaigrette and just the right amount of crumbled feta. The combo is absolutely perfect!

What Else Can I Add?

What I love about “refrigerator salads” (besides the fact that they hold up for days in the fridge) is that they are always quite flexible. You can add, substitute, or skip ingredients based on your needs. Here are some other ingredients that you can add into this Mediterranean Tuna Salad:

  • Sun dried tomatoes
  • Olives
  • Bell peppers
  • Chickpeas
  • Avocado
  • Cooked orzo, penne, or bowtie pasta
  • Spinach or Romaine (keep separate if meal prepping)
  • Roasted red peppers

How to Serve Mediterranean Tuna Salad

This well rounded salad could be served on its own in a larger portion as a stand alone meal, but you could also round it out by adding some pita and hummus on the side, stuffing the salad itself into a pita or wrap, or adding some cooked pasta to make it into a pasta salad. However you eat it, it’s going to be filling, fresh, and flavorful!

What Kind of Tuna Should I Use?

I definitely suggest chunk light tuna for this recipe because I think it’s the happy medium between good texture (large pieces instead of tiny flakes) and price. You can use tuna packed in either water or oil, whichever you prefer. The nutritional stats below are calculated using tuna packed in water.

How Long Does it Last?

My salad stayed fresh for about 3-4 days. The ingredients hold up extremely well in the refrigerator. You do want to give it a good stir before serving, though, to redistribute the dressing and make sure everything is as flavorful as possible.

Close up side view of Mediterranean Tuna Salad in a bowl
Close up side view of Mediterranean Tuna Salad in a bowl

Mediterranean Tuna Salad

This simple, fresh, and filling Mediterranean Tuna Salad makes an easy protein-packed make-ahead lunch for your workweek.
Total Cost $7.89 recipe / $1.32 serving
Prep Time 20 minutes
Cook Time 0 minutes
Total Time 20 minutes
Servings 6 about 1 cup each
Calories 283.55kcal
Author Beth – Budget Bytes

Ingredients

Vinaigrette

  • 1/4 cup olive oil $0.52
  • 2 Tbsp red wine vinegar $0.20
  • 1 Tbsp lemon juice $0.06
  • 1 tsp dried oregano $0.10
  • 1/2 tsp salt $0.02
  • 1/4 tsp freshly cracked black pepper $0.02

Salad

  • 1 English cucumber* $1.29
  • 1 pint grape tomatoes* $1.49
  • 1/2 red onion $0.16
  • 1/4 bunch fresh parsley, chopped (about ½ cup) $0.35
  • 1 15oz. can cannellini beans $0.69
  • 1 12oz. can chunk light tuna $1.89
  • 2 oz. feta $1.10

Instructions

  • Make the vinaigrette first, so the flavors have a little time to blend. In a bowl or jar, combine the olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper. Whisk the ingredients together, or close the jar and shake until combined. Set the vinaigrette aside.
  • If you want to soften the flavor of the red onion a bit, slice it then soak the slices in ice water for about five minutes before dicing. Otherwise, finely dice the red onion, cut the cucumber into quarter rounds, slice the tomatoes in half, and roughly chop the parsley.
  • Combine the cucumber, tomato, onion, and parsley in a bowl. Pour the vinaigrette over top, then stir until the vegetables are coated.
  • Rinse and drain the beans, and drain the tuna. Add the beans, tuna, and feta to the salad, then gently stir to combine. These three are added last and only gently stirred to make sure the tuna remains in larger flakes instead of falling apart into tiny pieces.
  • Serve immediately, or refrigerate up to four days. Give it a quick stir after refrigerating and before serving to redistribute the dressing.

Notes

*You can use a conventional cucumber and diced Roma tomatoes in place of English cucumber and grape tomatoes if needed. 

Nutrition

Serving: 1cup | Calories: 283.55kcal | Carbohydrates: 23.75g | Protein: 22.48g | Fat: 11.98g | Sodium: 691.93mg | Fiber: 5.18g

How to Make Mediterranean Tuna Salad – Step by Step Photos

Homemade vinaigrette in a bowl with a fork

Start with the vinaigrette, so the flavors have a little time to blend. Combine ¼ cup olive oil, 2 Tbsp red wine vinegar, 1 Tbsp lemon juice, 1 tsp dried oregano, ½ tsp salt, and ¼ tsp freshly cracked pepper. Set the dressing aside.

red onion slices soaking in a bowl of water

If you want to soften the flavor of the red onions, soaking them for five minutes or so in ice water really helps! I slice them first to give more surface area to water contact, then finely dice them after soaking. For this recipe I used about ½ of a red onion.

Chopped vegetables in a bowl

You also want to cut one cucumber into quarter rounds, slice a pint of grape tomatoes in half, and roughly chop about ¼ bunch of parsley (about ½ cup chopped). Add them all to a bowl with the finely diced red onion.

Vinaigrette being poured over vegetables in the bowl

Pour the vinaigrette over top, then stir until everything is coated. We’ll add the tuna and feta last so they don’t break apart too much when stirring.

beans, tuna, and feta added to the salad

Rinse and drain one 15oz. can of cannellini beans, and drain one 12oz. can of chunk light tuna. Add the beans, tuna, and 2oz. feta to the salad, then fold to combine.

Finished Mediterranean Tuna Salad in the bowl with a spatula

And that’s a wrap! Your Mediterranean Tuna Salad is ready to go. You can either serve it immediately or refrigerate for up to four days. Enjoy!

Mediterranean Tuna Salad in a white serving dish from above

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Pasta Fagioli

I was in the mood for major comfort food so I made a big pot of Pasta Fagioli. It’s the ultimate comforting meal. Pasta Fagioli (Pasta e Fagioli) means “pasta and beans”, and is a traditional Italian soup. It is made with tomatoes, ve…

I was in the mood for major comfort food so I made a big pot of Pasta Fagioli. It’s the ultimate comforting meal. Pasta Fagioli (Pasta e Fagioli) means “pasta and beans”, and is a traditional Italian soup. It is made with tomatoes, vegetables, beans, herbs, and pasta. Basically all of my favorites in one…