Tuna and White Bean Salad

Bright, flavorful, and effortlessly healthy, this Tuna and White Bean Salad is the perfect quick-fix dish for any occasion. Featuring tender chunks of canned tuna in olive oil, creamy white beans, and a medley of fresh ingredients like cherry tomatoes, red onion, parsley, and basil, this salad is as vibrant as it is satisfying. Tossed in a zesty homemade vinaigrette with olive oil, lemon juice, and a touch of red wine vinegar, every bite is packed with Mediterranean-inspired goodness. Ready in just 15 minutes with no cooking required, it’s an ideal choice for a light main course or a refreshing side salad. Serve over a bed of baby arugula for an extra layer of flavor and crunch, or refrigerate for a chilled, make-ahead option. Perfect for meal prep, picnics, or casual dining, this gluten-free and protein-packed dish will quickly become a staple in your recipe collection.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 2 5 oz cans Canned tuna in olive oil
• 15 oz Canned white beans (cannellini or great Northern beans), drained and rinsed
• 1 cup Cherry tomatoes, halved
• 0.5 medium Red onion, thinly sliced
• 0.25 cup Fresh parsley, chopped
• 0.25 cup Fresh basil, chopped
• 3 tbsp Olive oil
• 2 tbsp Fresh lemon juice
• 1 tbsp Red wine vinegar
• 1 clove Garlic, minced
• 0.5 tsp Salt
• 0.25 tsp Black pepper
• 2 cups Baby arugula or mixed greens (optional, for serving)

Directions

Step 1

Open and drain the cans of tuna. Use a fork to gently flake the tuna into medium-sized pieces, leaving some chunks intact. Place it in a large mixing bowl.

Step 2

Rinse and drain the canned white beans thoroughly. Add the beans to the bowl with the tuna.

Step 3

Add the halved cherry tomatoes, thinly sliced red onion, chopped parsley, and chopped basil to the bowl.

Step 4

In a small mixing bowl, prepare the vinaigrette by combining the olive oil, fresh lemon juice, red wine vinegar, minced garlic, salt, and black pepper. Whisk until well emulsified.

Step 5

Pour the vinaigrette over the tuna, bean, and vegetable mixture. Gently toss everything together until evenly coated. Be careful not to break up the tuna too much to maintain some texture.

Step 6

Taste the salad and adjust seasoning with additional salt, pepper, or lemon juice if needed.

Step 7

Serve immediately over a bed of baby arugula or mixed greens, if desired. Alternatively, refrigerate for up to 2 hours to allow flavors to meld for a chilled option.

Step 8

Enjoy as a light main dish or a hearty side salad!

Nutrition Facts

Serving size	1174.8 grams (1174.8g)

Amount per serving	% Daily Value*
Calories	1415

Total Fat 78.90g	101%
Saturated Fat 12.40g	62%
Polyunsaturated Fat 4.00g
Cholesterol 142mg	47%
Sodium 2555mg	111%
Total Carbohydrate 86.90g	32%
Dietary Fiber 26.80g	96%
Total Sugars 9.80g
Protein 92.00g	184%

Vitamin D 568IU	2840%
Calcium 625mg	48%
Iron 20mg	113%
Potassium 3324mg	71%

*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.

Source of Calories

Fat: 49.8%

Protein: 25.8%

Carbs: 24.4%