Looking for an easy tuna and beans recipe? This Chili Con ‘Tuna’ is a brilliant pantry dinner. Canned tuna, beans and tomatoes simmered with onion and chili, then topped with sour cream and fresh herbs. It’s high in protein and fiber, budget-friendly, and on the table in 30 minutes. Plus I’ve included my favorite no-cook Italian tuna and white bean salad below.
The idea for this tuna and bean recipe came from one of my members.
I would never have thought to replace the meat in chili con carne with fish.
But canned tuna works incredibly well.
Especially with some fresh herbs and a little sour cream. Simple. Good.
If you’re not a fan of beans, the spicy tuna is delicious with vegetables. See the ‘keto’ variation below for ideas.
Oh, and there are actually 7 ingredients here, not my usual 6. Whoops! For a simpler version, skip the onion and/or the herbs.
Why You’ll Love This Tuna and Beans Recipe
- Pantry-friendly – tuna, beans and tomatoes all live in the pantry, so you can make it anytime.
- High protein and fiber – the tuna and beans make a really satisfying, sustaining meal.
- Budget-friendly – canned ingredients keep the cost down.
- Freezer-friendly – double the batch and freeze half.
Chili Con 'Tuna' (Tuna & Beans)
Ingredients
- 1 large onion peeled and chopped
- 2 medium cans tuna in spring water 7 oz / 200g each, not drained
- 1 can tomatoes 14 oz / 400g
- 1 can beans 14 oz / 400g, drained
- 1-2 teaspoons dried chili flakes or chili powder
- 1 cup sour cream to serve
- 1 bunch flat leaf parsley or cilantro to serve
Instructions
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Heat a good glug of olive oil in a large pan. Add the onion and cook over medium heat until soft, about 10 minutes.
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Add the tuna and its canning liquid, the tomatoes, drained beans and chili.
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Cover and simmer for about 15 minutes or until everything is hot.
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Taste and season with salt and pepper, and more chili if needed.
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Serve with a generous dollop of sour cream and a few handfuls of fresh cilantro or flat leaf parsley leaves.
NET CARBS: 32g/serve. Calories: 550/serve
Variations
pantry-friendly – swap the sour cream for cashew yogurt, tahini sauce or mayo, and skip the herbs.
no beans / keto – very low carb – skip the onion and beans and serve the spicy tuna on a bed of roast cauliflower, steamed broccoli, baby spinach or cooked greens. Also good with crisp romaine or iceberg lettuce.
dairy-free – serve with chunks of avocado or cashew yogurt instead of the sour cream.
paleo – replace the beans with diced roast root veg, roast cauliflower or broccoli. Use cashew sour cream or mashed avocado.
carnivore – replace the tuna with 1 lb (450g) ground beef. Brown the beef in the pan with the onion before adding the remaining ingredients and continuing from step 3.
vegetarian / vegan – replace the tuna with 2 cans drained lentils or 1 lb (450g) cooked lentils, OR add extra beans or poached eggs.
different legumes – red kidney beans are traditional in chili, but feel free to use chickpeas or white beans such as cannellini or butter beans instead. Black beans also work.
different tomato – use 1 1/2 cups tomato passata (puree) or 3.5 oz (100g) tomato paste + 1 cup water.
different chili – if you can’t find chili flakes, use any other fresh or dried chili peppers. Chipotle chilies in adobo sauce add a lovely smoky flavor. For a milder version, use smoked paprika.
different fish – any canned fish like mackerel or salmon will work. Sardines will be significantly stronger. You could also simmer chunks of fresh fish in with the beans just before serving.
more substantial (carb lovers) – serve with corn chips, warm tortillas, rice, baked potatoes or extra beans.
more substantial (low carb) – extra tuna. Mayo. Sour cream AND avocado. Toasted cashews or macadamias.
short on time – skip the onion. Simmer everything rapidly with the lid off for 10 minutes.
No-Cook Tuna and White Bean Salad
For a quick summer lunch, try the classic Italian combination of tuna and beans as a salad. In a large bowl, combine 1 can drained cannellini beans, 1 can drained tuna (in large chunks), 1/2 finely sliced red onion, a handful of chopped parsley and a few olives. Drizzle with 2 tablespoons extra virgin olive oil and 1 tablespoon lemon juice, then season with salt and black pepper. Lovely on a bed of kale or salad leaves.
Is Tuna Good with Black Beans?
Yes! Black beans work beautifully in this chili, and they’re also great with tuna in burrito bowls with avocado, lime and salsa.
What Beans Go Best with Tuna?
- Kidney beans – traditional in chili.
- Cannellini or white beans – classic in Italian tuna salads.
- Black beans – great in Mexican-style dishes.
- Butter beans – creamy and mild.
- Chickpeas – lovely in salads with lemon and herbs.
Why Do You Have to Be Careful with Kidney Beans?
Raw or undercooked dried kidney beans contain a natural toxin (phytohaemagglutinin) that can make you very unwell. Canned kidney beans are already fully cooked, so they’re perfectly safe. If you’re cooking dried kidney beans, soak them, then boil them hard for at least 10 minutes before simmering until tender. Never cook dried kidney beans in a slow cooker from raw.
Which Canned Tuna Is Healthiest?
Look for tuna in spring water or olive oil, rather than flavored varieties with added sugar or oils. Light or skipjack tuna is lower in mercury than albacore (white) tuna, so it’s the better choice for eating regularly. Pole-and-line or sustainably caught brands are best for the oceans.
Problem Solving Guide
bland – more salt. More chili, or serve with some hot sauce.
too dry – add a little water and bring back to a simmer.
sloppy – remove the lid and simmer rapidly until the sauce has reduced. Or add some breadcrumbs or almond meal to soak up the extra liquid.
too hot! – oh no! You’ve added too much chili. The only solution is dilution. Add more tomatoes, beans and/or tuna and bring back to a simmer. Serving with extra sour cream or avocado will help balance the heat. A can of coconut milk will change the flavor profile but is especially effective at cooling.
Prepare Ahead
Yes! Cook the chili as per the recipe but keep the sour cream and herbs separate. It will keep in the fridge for 3-4 days or can be frozen. To serve, bring back to a simmer and top with sour cream and herbs.
Waste Avoidance Strategy
tuna, onion, beans & tomatoes – will all keep in the pantry.
sour cream – will keep in the fridge, but pop it in the freezer if it’s close to its use-by date.
herbs – parsley will last for more than a week in a plastic bag in the fridge, but cilantro won’t. Either freeze them, use them to make pesto, or pop the leaves in a jar and cover with oil to make herby oil.
Just Wish Dinner Was Easy?
You know the feeling. It’s 6pm, you’re tired and hungry, and the last thing you want to do is work out what to cook. Again.
That’s why I put together my free 5-Ingredient Dinner Ideas. The thinking is done for you, so all that’s left is the easy bit.
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More 5-Ingredient Tuna and Bean Recipes
- Quick Tuna Ragu
- Addictive Broccoli Tuna
- Quick Tuna Curry Bowls
- Sausage with White Beans
- Chorizo with White Beans
- Taco Tuesday Bowls
In your corner,
Jules from Stonesoup xx
(Your favourite Australian Food Scientist)
See my bio
Thanks Jules as always I can trust you to come up with something that’s yummy and more importantly that’s good for you and doesn’t take an age to prepare or cook. Will look forward to having this for dinner today ? any of the alternatives sound just as yummy too ?? and I will definitely be trying a few of them out over the next few days.
You’re so welcome Deb!
Hope you enjoy :)
Hi… do you think kidney beans with chilli sauce would work well with this?
Absolutely Sarah!