Healthy and Tasty White Bean and Tuna Salad
Light, flavorful, and packed with nutrients, this Healthy and Tasty White Bean and Tuna Salad is the perfect quick and easy meal for busy weekdays or a refreshing side dish for your next gathering. Made with protein-rich canned tuna, creamy white beans, juicy cherry tomatoes, crisp cucumber, and zesty red onion, this colorful medley is brought together with a tangy lemon-Dijon dressing that’s both vibrant and satisfying. The fresh parsley adds a burst of herbal freshness, while the optional bed of mixed greens offers a delightful crunch. Ready in just 15 minutes and loaded with heart-healthy olive oil, this no-cook recipe is a gluten-free and Mediterranean-inspired delight that’s perfect for meal prep or a light, wholesome lunch. Serve it chilled for a refreshing twist or enjoy it right away for a burst of flavor in every bite!
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Recipe Information
Ingredients
- 15 oz canned white beans
- 5 oz canned tuna (in olive oil or water)
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.25 medium red onion
- 0.25 cup fresh parsley
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- 0.25 tsp salt
- 0.25 tsp black pepper
- 2 cups mixed greens (optional)
Instructions
1. Drain and rinse the canned white beans thoroughly under cold running water, then transfer them to a large mixing bowl.
2. Drain the canned tuna and flake it into smaller pieces with a fork. Add it to the bowl with the beans.
3. Slice the cherry tomatoes in halves or quarters, depending on their size, and add them to the bowl.
4. Peel the cucumber if desired, then dice it into small, bite-sized pieces. Add the cucumber to the salad.
5. Finely dice 1/4 of a red onion and chop the fresh parsley. Stir both into the salad for added zest and color.
6. In a small bowl, prepare the dressing by whisking together the olive oil, lemon juice, Dijon mustard, salt, and black pepper.
7. Pour the dressing over the salad and toss gently until all the ingredients are well coated.
8. If desired, serve the salad over a bed of mixed greens for additional texture and freshness.
9. Taste and adjust seasoning with more salt or pepper if needed. Serve immediately or refrigerate for up to 2 days for the flavors to meld.
Nutrition Facts
Calories |
1389 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.8 g | 65% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 2604 mg | 113% | |
| Total Carbohydrate | 157.6 g | 57% | |
| Dietary Fiber | 38.0 g | 136% | |
| Total Sugars | 19.1 g | ||
| Protein | 87.5 g | 175% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 545 mg | 42% | |
| Iron | 15.6 mg | 87% | |
| Potassium | 3805 mg | 81% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
