White Bean Tuna and Spinach Salad
Elevate your salad game with this vibrant and protein-packed White Bean Tuna and Spinach Salad, a quick and healthy recipe that’s ready in just 15 minutes! Featuring a delightful medley of creamy white beans, tender tuna, and crisp baby spinach, this dish is loaded with flavor and nutrients. Juicy cherry tomatoes, crisp cucumber, and thinly sliced red onion add refreshing texture, while a zesty homemade dressing of extra virgin olive oil, fresh lemon juice, Dijon mustard, and garlic ties everything together beautifully. Perfect as a light lunch or a satisfying dinner, this no-cook salad is as convenient as it is delicious. Garnished with fresh parsley, it’s a gluten-free, Mediterranean-inspired meal that’s wholesome, simple, and bursting with color and flavor.
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Recipe Information
Ingredients
- 15 oz canned white beans (such as cannellini or great northern)
- 5 oz canned tuna in olive oil (drained)
- 3 cups baby spinach
- 1 cup cherry tomatoes (halved)
- 0.25 cup red onion (thinly sliced)
- 1 cucumber (sliced into half-moons)
- 3 tbsp extra virgin olive oil
- 2 tbsp lemon juice (freshly squeezed)
- 1 tsp Dijon mustard
- 1 clove garlic (minced)
- 0.5 tsp salt
- 0.25 tsp black pepper (freshly ground)
- 2 tbsp fresh parsley (chopped for garnish)
Instructions
Open and drain the canned white beans. Rinse them under cold water and set aside to fully drain.
In a large salad bowl, add the baby spinach, cherry tomatoes, sliced red onion, and cucumber.
Open the can of tuna, drain excess oil, and flake it into the salad bowl over the vegetables.
Add the rinsed and drained white beans to the salad.
In a small bowl or jar, combine the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper. Whisk or shake well to create a dressing.
Pour the dressing over the ingredients in the salad bowl and gently toss everything together to evenly coat.
Taste the salad and adjust seasoning with additional salt or lemon juice if desired.
Garnish the salad with freshly chopped parsley before serving.
Serve immediately or chill for 15 minutes to allow the flavors to meld.
Nutrition Facts
Calories |
314 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.4 g | 17% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 19 mg | 6% | |
| Sodium | 744 mg | 32% | |
| Total Carbohydrate | 28.6 g | 10% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 3.4 g | ||
| Protein | 19.4 g | 39% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 91 mg | 7% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 720 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.
