Tuna and Bean Salad
Bright, zesty, and packed with wholesome ingredients, this Tuna and Bean Salad is the perfect quick and healthy recipe for busy days. Featuring protein-rich canned tuna and buttery cannellini beans, this salad is elevated with the vibrant crunch of cherry tomatoes, cucumber, and red onion. A drizzle of fresh lemon juice and extra virgin olive oil ties everything together, while a sprinkle of fresh parsley adds a refreshing herbal finish. Ready in just 15 minutes with no cooking required, this versatile dish is ideal as a light lunch, side salad, or meal prep option. It's gluten-free, packed with nutrients, and bursting with Mediterranean-inspired flavors that you'll crave again and again.
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Recipe Information
Ingredients
- 2 cans (5 oz each) canned tuna (in water or olive oil)
- 1 can (15 oz) canned cannellini beans (or great northern beans)
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 2 tablespoons parsley (fresh, chopped)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Drain the canned tuna and set aside.
Rinse and drain the canned cannellini beans thoroughly under cold water to remove any excess sodium.
Wash the cherry tomatoes and cut them in half.
Peel and dice the cucumber into bite-sized pieces.
Finely slice the red onion into thin strips or dice it, depending on your preference.
In a large mixing bowl, combine the tuna, beans, cherry tomatoes, cucumber, red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Pour the dressing over the salad and gently toss everything together until well coated.
Taste and adjust the seasoning if necessary by adding more salt, pepper, or lemon juice.
Serve immediately, or refrigerate for up to 2 hours to allow flavors to meld before serving.
Nutrition Facts
Calories |
246 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 656 mg | 29% | |
| Total Carbohydrate | 21.2 g | 8% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 3.2 g | ||
| Protein | 16.9 g | 34% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 72 mg | 6% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 614 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.
