Tuna Sun Dried Tomato and White Bean Salad
Elevate your salad game with this vibrant Tuna Sun-Dried Tomato and White Bean Salad, a quick and healthy recipe that comes together in just 15 minutes. Featuring tender white beans, flaky canned tuna, and the rich, tangy sweetness of sun-dried tomatoes, this Mediterranean-inspired dish is bursting with flavor and texture. Bright cherry tomatoes, fresh parsley, and a zesty lemon and red wine vinegar dressing add brightness, while a hint of garlic and red onion creates depth. Perfect served on a bed of arugula or mixed greens for added freshness, this protein-packed salad is an ideal option for a light lunch, meal prep, or a no-fuss dinner. Plus, it’s naturally gluten-free and can be chilled for an even more refreshing experience. Healthy, flavorful, and versatile—this is your go-to salad recipe for any season!
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Recipe Information
Ingredients
- 2 5 oz cans canned tuna in olive oil
- 1.5 cups cooked or canned white beans (such as cannellini or great northern beans), drained and rinsed
- 0.33 cup sun-dried tomatoes packed in oil, thinly sliced
- 1 cup cherry tomatoes, halved
- 0.25 cup red onion, finely diced
- 0.25 cup fresh parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 cups arugula or mixed greens (optional, for serving)
Instructions
Drain the canned tuna and set aside. If using tuna in olive oil, reserve a small amount of the oil for extra flavor in the dressing if desired.
In a large mixing bowl, combine the drained white beans, sliced sun-dried tomatoes, cherry tomatoes, diced red onion, and chopped parsley.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper to create the dressing.
Flake the drained tuna into the large mixing bowl with the beans and vegetables. Gently toss to distribute the tuna evenly without breaking it too much.
Pour the dressing over the salad and toss everything together until evenly coated.
If using arugula or mixed greens, divide them onto individual serving plates and top with the tuna and white bean mixture.
Serve immediately at room temperature or chill in the refrigerator for 15-20 minutes before serving for a refreshing touch.
Nutrition Facts
Calories |
382 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.0 g | 27% | |
| Saturated Fat | 3.7 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 36 mg | 12% | |
| Sodium | 555 mg | 24% | |
| Total Carbohydrate | 25.7 g | 9% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 5.4 g | ||
| Protein | 26.7 g | 53% | |
| Vitamin D | 3.5 mcg | 18% | |
| Calcium | 95 mg | 7% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 853 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.
