Put Down Your Fork Tuna and Bean Salad

Nutriscore Rating: 81/100

Light, fresh, and bursting with Mediterranean-inspired flavors, the "Put Down Your Fork Tuna and Bean Salad" is a no-fuss, nutrient-packed meal that comes together in just 15 minutes. Featuring protein-rich canned tuna, creamy cannellini beans, and a medley of vibrant vegetables like juicy cherry tomatoes, crisp cucumber, and zesty red onion, this salad is elevated with fresh parsley and basil for a fragrant herbal touch. A simple dressing of extra virgin olive oil, tangy lemon juice, and minced garlic ties it all together, making every bite a harmonious blend of textures and flavors. Perfect as a quick lunch or light dinner, this versatile dish can be enjoyed as-is, served over peppery arugula, or paired with crackers for scooping. Healthy, delicious, and utensil-optional—this salad is a go-to for busy days!

Recipe Information

• Prep Time: 15 min
• Cook Time: N/A
• Total Time: 15 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

13 items

• 2 cans Canned tuna (in olive oil or water, drained)
• 1 can Canned cannellini beans (drained and rinsed)
• 1 cup Cherry tomatoes (halved or quartered)
• 1 medium Cucumber (diced)
• 0.5 small Red onion (thinly sliced)
• 0.25 cup Fresh parsley (chopped)
• 0.25 cup Fresh basil leaves (chopped)
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Lemon juice (freshly squeezed)
• 1 clove Garlic (minced)
• 0.5 teaspoon Salt
• 0.25 teaspoon Freshly ground black pepper
• 2 cups Arugula (optional, for serving)

📝 Instructions

8 steps

1. In a large mixing bowl, flake the drained tuna into bite-sized pieces using a fork.

2. Add the drained and rinsed cannellini beans to the bowl with the tuna.

3. Toss in the halved or quartered cherry tomatoes, diced cucumber, and thinly sliced red onion.

4. Sprinkle the chopped parsley and basil over the salad ingredients.

5. In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.

6. Pour the dressing over the salad ingredients and gently toss until everything is evenly coated.

7. Taste and adjust seasoning with additional salt or pepper, if needed.

8. Serve the salad immediately on its own, or over a bed of arugula for extra crunch and freshness. No fork? No problem—dig in with a spoon or scoop it up with endive leaves or crackers!

Nutrition Facts

1 serving (256.5g)

Calories		249
% Daily Value*
Total Fat		12.1 g	15%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0.0 g
Cholesterol		21 mg	7%
Sodium		516 mg	22%
Total Carbohydrate		16.4 g	6%
	Dietary Fiber	4.9 g	17%
	Total Sugars	2.8 g
Protein		19.2 g	38%
Vitamin D		3.5 mcg	18%
Calcium		76 mg	6%
Iron		2.8 mg	16%
Potassium		640 mg	14%

*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.

Source of Calories

Fat: 432 cal (43.1%%)

Protein: 308 cal (30.7%%)

Carbs: 263 cal (26.2%%)