Italian Bean Tuna Salad
Bursting with Mediterranean flavors, this Italian Bean Tuna Salad is a quick, wholesome, and protein-packed dish that's ready in just 15 minutes. Featuring tender cannellini beans, flaky canned tuna in rich olive oil, juicy cherry tomatoes, and zesty red onion, this salad is beautifully enhanced with fresh parsley and a vibrant homemade dressing of lemon juice, red wine vinegar, and minced garlic. Perfect as a light lunch or a flavorful dinner over a bed of mixed greens, this no-cook recipe is an effortless way to bring the taste of Italy to your table. Ideal for meal prep or a quick, healthy meal, this salad is as nutritious as it is delicious, boasting high protein and fiber content with a bright, refreshing profile.
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Recipe Information
Ingredients
- 2 5-ounce cans canned tuna in olive oil
- 1 15-ounce can canned cannellini beans
- 1 cup cherry tomatoes
- 0.5 medium-sized red onion
- 0.25 cup fresh parsley
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 cups mixed greens (optional)
Instructions
Drain the canned tuna, flake it into bite-sized pieces, and set aside.
Rinse and drain the cannellini beans thoroughly under cold water.
Cut the cherry tomatoes in half and finely dice the red onion.
Finely chop the fresh parsley and mince the garlic clove.
In a large mixing bowl, combine the cannellini beans, cherry tomatoes, red onion, parsley, and tuna.
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper to form the dressing.
Pour the dressing over the salad mixture and gently toss until everything is evenly coated.
Taste and adjust seasoning with additional salt or lemon juice if needed.
Serve the salad as is or over a bed of mixed greens for added texture and color.
Nutrition Facts
Calories |
1437 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.1 g | 101% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 142 mg | 47% | |
| Sodium | 3311 mg | 144% | |
| Total Carbohydrate | 95.1 g | 35% | |
| Dietary Fiber | 30.1 g | 108% | |
| Total Sugars | 9.1 g | ||
| Protein | 95.8 g | 192% | |
| Vitamin D | 14.2 mcg | 71% | |
| Calcium | 516 mg | 40% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 3557 mg | 76% | |
*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.
