White Bean and Tuna Salad
Bright, fresh, and packed with protein, this White Bean and Tuna Salad is the ultimate quick and healthy meal that’s ready in just 15 minutes! Featuring tender white beans, flaky tuna preserved in olive oil, juicy cherry tomatoes, and crisp cucumber, this Mediterranean-inspired salad bursts with vibrant flavors and satisfying textures. A zesty homemade dressing of extra virgin olive oil, freshly squeezed lemon juice, red wine vinegar, and minced garlic ties it all together, creating a dish that’s light yet hearty. Perfect on its own or served over a bed of peppery arugula, this no-cook, gluten-free recipe is ideal for meal prep, lunch, or a refreshing dinner. Wholesome, flavorful, and endlessly versatile, this salad is sure to become a go-to in your kitchen!
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Recipe Information
Ingredients
- 15 oz canned white beans (such as cannellini or great northern beans), drained and rinsed
- 5 oz canned tuna in olive oil, drained
- 1 cup cherry tomatoes, halved
- 1 small cucumber, diced
- 0.25 cup red onion, finely diced
- 0.25 cup fresh parsley, chopped
- 3 tbsp extra virgin olive oil
- 2 tbsp lemon juice, freshly squeezed
- 1 tbsp red wine vinegar
- 1 clove garlic cloves, minced
- 0.5 tsp salt
- 0.25 tsp black pepper
- 2 cups arugula or mixed greens (optional, for serving)
Instructions
In a large mixing bowl, combine the drained and rinsed white beans and drained tuna. Use a fork to gently break up the tuna into smaller pieces, being careful not to mash the beans.
Add the cherry tomatoes, diced cucumber, red onion, and chopped parsley to the bowl. Toss gently to combine.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
Taste and adjust the seasoning with additional salt or pepper, if needed.
If desired, serve the salad over a bed of arugula or mixed greens for added freshness and texture.
Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld together before serving.
Nutrition Facts
Calories |
279 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.5 g | 17% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 19 mg | 6% | |
| Sodium | 628 mg | 27% | |
| Total Carbohydrate | 23.4 g | 8% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 3.7 g | ||
| Protein | 17.8 g | 36% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 102 mg | 8% | |
| Iron | 4.2 mg | 24% | |
| Potassium | 802 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.
