Italian Bean and Tuna Salad
Bright, refreshing, and packed with Mediterranean-inspired flavors, this Italian Bean and Tuna Salad is the perfect no-cook meal for busy days. Combining protein-rich canned tuna in olive oil with creamy white beans, juicy cherry tomatoes, crisp cucumber, and vibrant parsley, this wholesome salad delivers a delightful mix of textures and nutrients. A zesty homemade dressing, crafted from extra-virgin olive oil, lemon juice, and red wine vinegar, ties everything together with a burst of savory tang. Ready in just 15 minutes with no cooking required, it’s a versatile dish that’s ideal for lunch, as a light dinner, or as a make-ahead meal for easy entertaining. For an extra briny touch, sprinkle on some capers before serving. Quick, healthy, and bursting with flavor, this salad is your new go-to for Italian-inspired simplicity!
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Recipe Information
Ingredients
- 1 can (15 ounces) Canned white beans (e.g., cannellini or navy beans)
- 2 cans (5 ounces each) Canned tuna in olive oil
- 1 cup Cherry tomatoes
- 1 small Cucumber
- 0.5 small Red onion
- 0.25 cup, chopped Fresh parsley
- 3 tablespoons Extra-virgin olive oil
- 2 tablespoons Lemon juice
- 1 tablespoon Red wine vinegar
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Capers (optional)
Instructions
Drain and rinse the canned white beans under cold water to remove excess salt or preservatives, then set aside.
Drain the canned tuna, leaving just a little of the olive oil for added flavor, and flake it gently with a fork.
Rinse and halve the cherry tomatoes. Peel and dice the cucumber into small, bite-sized pieces. If using, thinly slice the red onion into rings or small strips.
In a large mixing bowl, combine the beans, tuna, cherry tomatoes, cucumber, red onion, and chopped fresh parsley.
In a small bowl, whisk together the extra-virgin olive oil, lemon juice, red wine vinegar, salt, and black pepper to make the dressing.
Pour the vinaigrette over the salad mixture and toss gently to combine, ensuring the dressing coats all the ingredients evenly.
If using, sprinkle capers over the salad for an extra pop of flavor.
Serve immediately or let the salad chill in the fridge for 15-30 minutes to allow the flavors to meld together. Enjoy!
Nutrition Facts
Calories |
340 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.6 g | 24% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 35 mg | 12% | |
| Sodium | 819 mg | 36% | |
| Total Carbohydrate | 20.8 g | 8% | |
| Dietary Fiber | 5.9 g | 21% | |
| Total Sugars | 2.5 g | ||
| Protein | 25.0 g | 50% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 75 mg | 6% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 595 mg | 13% | |
*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.
