Tepary Bean and Tuna Salad
This healthy take on tuna salad is light and refreshing with no mayo but packs in lots of protein with the addition of ancient superfood, Tepary Beans. We love to stuff a pita with it and some lettuce but it's also great in a lettuce wrap or eaten with greens as a salad.
TEPARY BEANS, THE SUPERFOOD OF THE SONORAN DESERT
Tepary beans, native to the American Southwest and Mexico, are a remarkable indigenous ingredient cultivated for centuries by Native American tribes. Known for their rich history and nutritional value, these beans are possibly the most drought-tolerant beans on the planet, thriving in arid climates where other crops struggle. With a slightly nutty flavor and a creamy texture, tepary beans are a versatile addition to soups, stews, and salads. Their resilience and nutritional benefits make them an excellent choice for sustainable and health-conscious cooking. Incorporating tepary beans into your diet not only honors their rich cultural heritage but also supports eco-friendly agricultural practices.
*A Note On Our Recipes:
Every recipe here was developed and tested using farm-fresh beans from Foodocracy and Primary Beans. Older beans, anything past a year in your pantry or beans from other sources may need more coaxing. Give them a soak and add extra cooking time, and they'll get there eventually.
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TEPARY BEAN AND TUNA SALAD
Lisa Riznikove
2-4
15 minutes
lunch
This healthy take on tuna salad is light and refreshing with no mayo but packs in extra protein with the addition of tepary beans.
Ingredients
- 1 can sustainable tuna
1 cup of cooked white tepary beans
- red bell pepper, diced
- 1 cup chopped cherry tomatoes
Seka Hills Arbequina Extra Virgin Olive Oil
- garlic dill or dijon mustard
- fresh dill, chopped fine
- lemon juice
- salt
- cracked black pepper
- sprinkle of piment d'ville
lettuce, tomatoes and bread (optional) for serving
Directions
Combine olive oil, mustard, dill, lemon juice and seasonings in a bowl. Mix in the tuna and red bell pepper and then gently fold in the tepary beans. Serve stuffed in pita bread or over greens as a salad.