Tuna Bean and Lemon Salad
Bright, fresh, and protein-packed, this Tuna Bean and Lemon Salad is the perfect balance of simplicity and flavor, making it ideal for a quick lunch or light dinner. Featuring tender white beans, flaky tuna preserved in olive oil, and juicy cherry tomatoes, this no-cook recipe comes together in just 15 minutes. A zesty dressing of fresh lemon juice, aromatic lemon zest, and extra-virgin olive oil ties everything together, while chopped parsley adds a burst of herby freshness. Optional baby arugula elevates the dish with a peppery bite, creating a stunning base for serving. High in nutrients and naturally gluten-free, this Mediterranean-inspired salad is as healthy as it is delicious. Perfect for meal prep or serving a crowd, it’s a vibrant addition to any table.
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Recipe Information
Ingredients
- 2 5-ounce cans canned tuna in olive oil
- 1 15-ounce can canned white beans (e.g., cannellini or great northern beans), drained and rinsed
- 1 small red onion, finely sliced
- 1 cup cherry tomatoes, halved
- 1 quarter cup fresh parsley, chopped
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 teaspoon lemon zest
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 cups baby arugula (optional)
Instructions
Drain the canned tuna, retaining a little of the flavorful olive oil if desired, and place the tuna in a large mixing bowl. Use a fork to gently break the tuna into bite-sized flakes.
Drain and rinse the white beans under cold water, then add them to the bowl with the tuna.
Thinly slice the red onion and add it to the bowl, along with the halved cherry tomatoes and chopped fresh parsley.
In a separate small bowl, whisk together the olive oil, lemon juice, lemon zest, salt, and black pepper to create the dressing.
Pour the dressing over the tuna, beans, and vegetables, then gently toss everything together to ensure even coating. Be careful not to break the beans apart too much while mixing.
Taste the salad and adjust seasoning if needed by adding more lemon juice, salt, or pepper.
If using baby arugula, layer it onto a serving platter or individual plates, then spoon the tuna and bean mixture over the top.
Serve immediately or refrigerate for up to 1 day to allow the flavors to meld.
Nutrition Facts
Calories |
326 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.4 g | 24% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 36 mg | 12% | |
| Sodium | 548 mg | 24% | |
| Total Carbohydrate | 18.6 g | 7% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 4.2 g | ||
| Protein | 23.9 g | 48% | |
| Vitamin D | 3.5 mcg | 18% | |
| Calcium | 64 mg | 5% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 687 mg | 15% | |
*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.
