White Bean Tuna and Tomato Salad
Bright, healthy, and incredibly easy to prepare, this White Bean Tuna and Tomato Salad is a Mediterranean-inspired delight perfect for a light lunch or dinner. Packed with protein from tender white beans and oil-packed tuna, this salad also bursts with freshness from juicy cherry tomatoes, zesty lemon juice, and fragrant parsley. The simple homemade dressing, infused with minced garlic and extra virgin olive oil, ties everything together with a luscious, tangy finish. Ready in just 10 minutes with no cooking required, it’s a go-to recipe for busy weeknights or meal prep. Serve it atop a bed of peppery arugula for an added layer of flavor and texture, or let it chill in the fridge to enhance the vibrant tastes. Whether as a standalone dish or a side, this wholesome salad is a sure way to brighten your table!
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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)
- 1 cup Cherry tomatoes (halved)
- 0.25 cup Red onion (finely chopped)
- 2 tbsp Fresh parsley (chopped)
- 2 tbsp Extra virgin olive oil
- 1 tbsp Fresh lemon juice
- 1 clove Garlic (minced)
- 0.5 tsp Salt
- 0.25 tsp Black pepper (freshly ground)
- 1 cup Baby arugula (optional, for serving)
Instructions
Drain and rinse the canned white beans thoroughly under cold water. Let them dry slightly in a colander.
In a large mixing bowl, combine the white beans, drained tuna, cherry tomatoes, and red onion.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the white bean mixture and gently toss until all ingredients are well coated.
Add the chopped parsley and gently mix it into the salad.
Taste and adjust seasoning with additional salt or pepper, if needed.
Serve immediately on its own or over a bed of baby arugula for added texture and flavor. Alternatively, refrigerate for 20-30 minutes to allow the flavors to meld together before serving.
Nutrition Facts
Calories |
943 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.9 g | 54% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 75 mg | 25% | |
| Sodium | 3009 mg | 131% | |
| Total Carbohydrate | 78.4 g | 29% | |
| Dietary Fiber | 23.0 g | 82% | |
| Total Sugars | 9.8 g | ||
| Protein | 67.5 g | 135% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 301 mg | 23% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 1916 mg | 41% | |
*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.
