White Bean Tuna Salad
Bright, refreshing, and packed with protein, this White Bean Tuna Salad is the perfect quick and healthy meal for busy days. Featuring tender white beans, flaky tuna packed in olive oil, and crisp veggies like cucumber, tomatoes, and red onion, this salad is brought to life with a zesty lemon-Dijon vinaigrette. In just 15 minutes, you can whip up this no-cook recipe that’s bursting with Mediterranean-inspired flavors. Serve it on its own or over a bed of mixed greens for a vibrant, nutrient-packed lunch or dinner. With minimal effort and simple pantry staples, this easy-to-make dish is ideal for meal prep or a fuss-free weeknight option. Get ready to enjoy a wholesome salad that’s as satisfying as it is flavorful!
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Recipe Information
Ingredients
- 1 cup canned white beans (such as cannellini or great northern beans), rinsed and drained
- 1 can canned tuna packed in olive oil, drained
- 1 cup grape or cherry tomatoes, halved
- 0.5 cup cucumber, diced
- 0.25 cup red onion, finely sliced
- 2 tablespoons fresh parsley, finely chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic clove, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups mixed salad greens (optional, for serving)
Instructions
In a medium serving bowl, combine the white beans, tuna, halved grape or cherry tomatoes, diced cucumber, sliced red onion, and chopped parsley. Gently toss to mix.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper to create the vinaigrette.
Pour the vinaigrette over the salad mixture and toss gently until everything is evenly coated.
Taste the salad and adjust seasoning with additional salt or pepper, if needed.
Serve immediately on its own or over mixed salad greens for an extra layer of freshness.
Store any leftovers in an airtight container in the refrigerator for up to 2 days.
Nutrition Facts
Calories |
435 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.0 g | 33% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 864 mg | 38% | |
| Total Carbohydrate | 27.0 g | 10% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 4.8 g | ||
| Protein | 25.3 g | 51% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 75 mg | 6% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 822 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.
