Tuna and White Bean Salad
Bright, flavorful, and effortlessly healthy, this Tuna and White Bean Salad is the perfect quick-fix dish for any occasion. Featuring tender chunks of canned tuna in olive oil, creamy white beans, and a medley of fresh ingredients like cherry tomatoes, red onion, parsley, and basil, this salad is as vibrant as it is satisfying. Tossed in a zesty homemade vinaigrette with olive oil, lemon juice, and a touch of red wine vinegar, every bite is packed with Mediterranean-inspired goodness. Ready in just 15 minutes with no cooking required, it’s an ideal choice for a light main course or a refreshing side salad. Serve over a bed of baby arugula for an extra layer of flavor and crunch, or refrigerate for a chilled, make-ahead option. Perfect for meal prep, picnics, or casual dining, this gluten-free and protein-packed dish will quickly become a staple in your recipe collection.
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Recipe Information
Ingredients
- 2 5 oz cans Canned tuna in olive oil
- 15 oz Canned white beans (cannellini or great Northern beans), drained and rinsed
- 1 cup Cherry tomatoes, halved
- 0.5 medium Red onion, thinly sliced
- 0.25 cup Fresh parsley, chopped
- 0.25 cup Fresh basil, chopped
- 3 tbsp Olive oil
- 2 tbsp Fresh lemon juice
- 1 tbsp Red wine vinegar
- 1 clove Garlic, minced
- 0.5 tsp Salt
- 0.25 tsp Black pepper
- 2 cups Baby arugula or mixed greens (optional, for serving)
Instructions
Open and drain the cans of tuna. Use a fork to gently flake the tuna into medium-sized pieces, leaving some chunks intact. Place it in a large mixing bowl.
Rinse and drain the canned white beans thoroughly. Add the beans to the bowl with the tuna.
Add the halved cherry tomatoes, thinly sliced red onion, chopped parsley, and chopped basil to the bowl.
In a small mixing bowl, prepare the vinaigrette by combining the olive oil, fresh lemon juice, red wine vinegar, minced garlic, salt, and black pepper. Whisk until well emulsified.
Pour the vinaigrette over the tuna, bean, and vegetable mixture. Gently toss everything together until evenly coated. Be careful not to break up the tuna too much to maintain some texture.
Taste the salad and adjust seasoning with additional salt, pepper, or lemon juice if needed.
Serve immediately over a bed of baby arugula or mixed greens, if desired. Alternatively, refrigerate for up to 2 hours to allow flavors to meld for a chilled option.
Enjoy as a light main dish or a hearty side salad!
Nutrition Facts
Calories |
351 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 35 mg | 12% | |
| Sodium | 632 mg | 27% | |
| Total Carbohydrate | 22.3 g | 8% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 4.0 g | ||
| Protein | 26.0 g | 52% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 114 mg | 9% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 864 mg | 18% | |
*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.
