Tuna Salad 4 Tuna and White Bean Salad
Elevate lunchtime with this vibrant and nutrient-packed Tuna and White Bean Salad, a refreshing twist on classic tuna salad recipes. Featuring tender canned tuna in olive oil, creamy white beans, crisp cucumbers, and bursts of sweetness from cherry tomatoes, this dish is a harmonious medley of textures and flavors. A zesty homemade dressing of extra-virgin olive oil, fresh lemon juice, and Dijon mustard ties it all together, while fresh parsley adds a pop of herbaceous brightness. With just 10 minutes of prep and no cooking required, this quick and healthy salad is perfect for busy weekdays or light summer meals. Serve it solo or atop a bed of mixed greens or arugula for a satisfying, protein-rich meal that’s as versatile as it is delicious. Perfect for meal prep, this salad can be stored for later, making it a go-to for those seeking easy, flavorful, and wholesome recipes.
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Recipe Information
Ingredients
- 2 5 oz cans canned tuna in olive oil
- 15 oz canned white beans (cannellini or navy beans), drained and rinsed
- 1 cup cherry tomatoes, halved
- 0.25 cup red onion, thinly sliced
- 1 medium cucumber, diced
- 0.25 cup fresh parsley, chopped
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups mixed greens or arugula (optional, for serving)
Instructions
Open the canned tuna and drain the excess olive oil. Set aside.
In a large mixing bowl, combine the drained white beans, cherry tomatoes, red onion, cucumber, and parsley.
In a small bowl, whisk together the extra-virgin olive oil, lemon juice, Dijon mustard, salt, and black pepper to make the dressing.
Add the drained tuna to the mixing bowl, flaking it gently with a fork into bite-sized pieces.
Pour the dressing over the salad ingredients and gently toss to combine, ensuring everything is evenly coated.
Taste and adjust seasoning with additional salt or pepper, if needed.
Serve the tuna and white bean salad on its own or over a bed of mixed greens or arugula for a heartier meal.
Store any leftovers in an airtight container in the refrigerator for up to 2 days.
Nutrition Facts
Calories |
384 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 3.3 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 35 mg | 12% | |
| Sodium | 659 mg | 29% | |
| Total Carbohydrate | 28.5 g | 10% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 2.8 g | ||
| Protein | 27.4 g | 55% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 116 mg | 9% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 800 mg | 17% | |
*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.
