Tuna and Bean Salad Recipe

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Tuna and Bean Salad
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  1. Coarsely chop the watercress stems until you have 1/2 cup. Rinse and dry the remaining watercress sprigs and set aside.
  2. In a small saucepan, combine the chopped stems, water, and garlic. Bring to a boil over medium-high heat. Reduce the heat to low. Cover and simmer until the watercress stems are bright green, about 1 to 2 minutes. Drain and place in a large bowl. Add the tuna, beans, onion, and roasted pepper to the bowl and toss to blend.
  3. In a blender or food processor, combine the mayonnaise, sour cream, vinegar, capers, and salt and black pepper to taste. Puree until smooth.
  4. Serve the tuna mixture on the reserved watercress springs. Drizzle with the dressing.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 120.46 Kcal (504 kJ)
Calories from fat 79.15 Kcal
% Daily Value*
Total Fat 8.79g 14%
Cholesterol 9.14mg 3%
Sodium 137.32mg 6%
Potassium 92.59mg 2%
Total Carbs 6.34g 2%
Sugars 2.14g 9%
Dietary Fiber 1.75g 7%
Protein 3.45g 7%
Vitamin C 30.9mg 52%
Vitamin A 0.1mg 2%
Iron 7.8mg 43%
Calcium 26.4mg 3%
Amount Per 100 g
Calories 96.46 Kcal (404 kJ)
Calories from fat 63.38 Kcal
% Daily Value*
Total Fat 7.04g 14%
Cholesterol 7.32mg 3%
Sodium 109.96mg 6%
Potassium 74.15mg 2%
Total Carbs 5.07g 2%
Sugars 1.71g 9%
Dietary Fiber 1.4g 7%
Protein 2.77g 7%
Vitamin C 24.8mg 52%
Vitamin A 0.1mg 2%
Iron 6.2mg 43%
Calcium 21.1mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.8
  • 3

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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