Green Bean, Cherry Tomato & Plain Tuna Salad with Balsamic Dressing (Low sodium)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Crisp green beans, sweet cherry tomatoes, and plain chunk light tuna tossed in a mustardy balsamic dressing — a low-sodium lunch.
When you want a lunch that comes together from the pantry, reach for plain chunk light tuna packed in water. Crisp green beans, blistered-sweet cherry tomatoes, and a mustardy balsamic dressing turn it into a real salad — one that keeps sodium, saturated fat, and effort all agreeably low.
🥄 Ingredients
- 🫗 300g green beans, trimmed
- 🫗 1 can (170g) chunk light tuna in water, drained well
- 🫗 250g cherry tomatoes, halved
- 🫗 1/4 red onion, finely sliced
- 🫗 2 tablespoons balsamic vinegar
- 🫗 1 tablespoon extra-virgin olive oil
- 🫗 1 teaspoon Dijon mustard
- 🫗 2 tablespoons chopped fresh parsley
- 🫗 Black pepper to taste
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Cook the green beans in boiling water 4–6 minutes until crisp-tender; drain and plunge into cold water to stop the cooking.
Whisk the balsamic, olive oil, mustard, and black pepper into a dressing.
In a bowl, toss the beans, tomatoes, red onion, and drained tuna.
Pour over the dressing and toss gently so the tuna stays in nice flakes.
Rest 5 minutes for the flavors to mingle.
Serve topped with the parsley.
⚠️ Common Mistakes
- ✕
Overcooking the beans until limp and gray.
- ✕
Using oil-packed or seasoned tuna that adds fat and hidden sodium.
- ✕
Drowning the salad in dressing; it should coat, not pool.
🔄 Variations
Add white beans for more fiber and protein.
Swap balsamic for lemon juice and parsley for dill for a different accent.
Serve over a bed of lettuce or alongside whole-grain bread.
🧊 Storage
- 📦
Best the day it's made; keeps 1 day chilled once dressed.
- 📦
Store undressed elements separately for up to 2 days.
💡 Chef Tips
Tip 1: Chunk light tuna is the lower-mercury choice and mixes beautifully into salads.
Tip 2: Shocking the beans in cold water keeps them bright green and crisp.
Tip 3: Drain the tuna very well; leftover brine wets out the dressing.
Tip 4: Let the salad rest a few minutes before eating — it ends up tasting like more than the sum of its parts.
❓ FAQ
Q
Is canned tuna heart-friendly? Chunk light tuna in water is lean protein with omega-3s and modest sodium when drained — a smart pantry staple.
Q
Why "plain" tuna? Plain water-packed, drained tuna keeps sodium and fat low; flavored or oil-packed cans sneak in extra sodium.
Q
Is this low sodium? Around 430mg per bowl from the drained tuna; rinse it or choose no-salt-added to go even lower.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →