Warm Tuna and Bean Salad
Elevate your weeknight dinners with this quick and nourishing Warm Tuna and Bean Salad—ready in just 20 minutes! Bursting with Mediterranean flavors, this hearty salad combines creamy cannellini beans, protein-packed tuna, and sweet cherry tomatoes, all gently sautéed with aromatic garlic and red onion. A handful of baby spinach adds vibrant color and nutrients, while a drizzle of fresh lemon juice and olive oil ties everything together with zesty brightness. Perfect served on its own or paired with crusty bread, this warm salad is as wholesome as it is satisfying. Ideal for busy days, this one-pan recipe is a go-to for healthy, gluten-free meals packed with flavor.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 small red onion
- 2 small garlic cloves
- 1 15-ounce can canned cannellini beans
- 2 5-ounce cans canned tuna in olive oil
- 1 cup cherry tomatoes
- 2 cups baby spinach leaves
- 2 tablespoons fresh parsley
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat 2 tablespoons of olive oil in a large skillet over medium heat.
Peel and finely slice the red onion and garlic cloves. Add them to the skillet and sauté for 3-4 minutes until softened and fragrant.
Drain and rinse the cannellini beans, then add them to the skillet. Stir gently to coat the beans in the aromatic oil, cooking for 2-3 minutes until heated through.
Drain the canned tuna, leaving some of the oil for flavor, and flake it gently with a fork. Add the tuna to the skillet and stir to combine with the beans and onions.
Slice the cherry tomatoes in half and add them to the skillet, cooking for 1-2 minutes to slightly soften them.
Remove the skillet from heat and stir in the baby spinach leaves until just wilted.
Finely chop the fresh parsley and sprinkle it over the salad.
Drizzle the remaining 1 tablespoon of olive oil and the lemon juice over the salad. Season with salt and black pepper, adjusting to taste.
Gently toss the mixture in the skillet to combine all the flavors evenly.
Serve warm, either on its own or with crusty bread on the side. Enjoy!
Nutrition Facts
Calories |
341 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 36 mg | 12% | |
| Sodium | 796 mg | 35% | |
| Total Carbohydrate | 21.1 g | 8% | |
| Dietary Fiber | 6.1 g | 22% | |
| Total Sugars | 2.4 g | ||
| Protein | 25.3 g | 51% | |
| Vitamin D | 3.5 mcg | 18% | |
| Calcium | 72 mg | 6% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 609 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.
