Tuna & White Bean Salad

This delicious Mediterranean salad is perfect for anyone who wants a healthy, filling meal that comes together in just 10 minutes! Your family will love how fresh and satisfying this protein-packed dish tastes, plus it’s loaded with gut-healthy ingredients that make you feel amazing.

Recipe Details

Timing & Servings: Cook Time: 10 minutes, Total Time: 10 minutes, Serves: 4 people (1 cup each).

Nutrition Profile: Gut Healthy, Anti-Inflammatory, Mediterranean Diet, Dairy-Free, Healthy Aging, High-Fiber, High-Protein, Gluten-Free, Low-Calorie.

Nutrition Facts (per serving): 223 Calories, 8g Fat, 23g Carbs, 17g Protein.

Ingredients You’ll Need

Lemon juice: You’ll need 3 tablespoons of fresh lemon juice, which gives this salad its bright, zesty flavor. Fresh squeezed tastes best, but bottled works great too!

Extra-virgin olive oil: Just 2 tablespoons of good quality olive oil makes everything taste rich and smooth. This is what brings all the flavors together beautifully.

Garlic: One clove minced up adds that perfect savory kick. If you love garlic like I do, feel free to add a little extra!

Salt and pepper: A pinch of salt (⅛ teaspoon) and freshly ground pepper to taste. These simple seasonings really make all the other flavors pop.

Cannellini beans: One 19-ounce can of these creamy white kidney beans, drained and rinsed. They’re so hearty and filling, plus packed with fiber and protein.

Red onion: Just ¼ cup chopped up gives you that nice sharp bite. The red onion adds beautiful color and fresh crunch to every bite.

Fresh parsley: You’ll need 3 tablespoons chopped up. This herb adds such a bright, clean taste that makes the whole dish feel fresh and light.

Fresh basil: Another 3 tablespoons chopped gives you that classic Mediterranean flavor. The basil makes this salad taste like summer in a bowl!

Chunk light tuna: One 6-ounce can in water, drained and flaked. This is your main protein that makes this salad super satisfying and filling.

How to Make Tuna & White Bean Salad

Step 1: Grab a medium bowl and whisk together your lemon juice, olive oil, minced garlic, salt, and pepper. This creates your simple but flavorful dressing that coats everything perfectly.

Step 2: Add the drained beans, flaked tuna, chopped red onion, parsley, and basil right into the bowl. Toss everything together gently until it’s all coated with that lemony dressing. That’s it – you’re done!

Easy and Quick Tuna & White Bean Salad Version

Want to make this even faster? You can use pre-minced garlic from a jar (about ½ teaspoon) instead of mincing fresh! Also, if you have dried herbs on hand, use 1 tablespoon each of dried parsley and basil instead of fresh. Just mix everything in one bowl and you’ll have lunch ready in 5 minutes flat!

Serving Ideas

This salad is already a complete meal on its own, but it tastes amazing served over crisp lettuce greens or stuffed into a warm pita pocket. You can also pile it on top of toasted whole grain bread for a hearty open-faced sandwich. Serve it alongside some crunchy cucumber slices or sweet cherry tomatoes for extra freshness.

Storage

Store your leftover salad covered in the fridge for up to 2 days. The flavors actually get better as they sit together! No need to reheat – this tastes best served cold or at room temperature. Just give it a quick stir before serving again.

Substitutions

No cannellini beans? Great northern beans or navy beans work perfectly! Don’t have fresh herbs? Use 1 tablespoon each of dried parsley and basil instead. You can swap the red onion for green onions or even skip it if you’re not an onion fan. Salmon or chicken can replace the tuna if that’s what you have on hand.

Pro Tips

• Rinse those beans: Always rinse canned beans to remove excess sodium and that slightly metallic taste.
• Drain tuna well: Press the tuna with paper towels to remove extra water so your salad doesn’t get watery.
• Room temperature is best: Let the salad sit for 10 minutes before serving so all the flavors can meld together.
• Fresh herbs matter: Fresh parsley and basil really make this dish shine, so try to use them if you can!

FAQs

Can I make this salad ahead of time?

You bet! This salad actually tastes better after sitting in the fridge for a few hours. The beans soak up all that lemony goodness, and the flavors get even more delicious. Just cover it and keep it cold for up to 2 days.

What type of tuna should I use?

Chunk light tuna in water is your best choice here! It has less mercury than white albacore tuna and flakes perfectly in this salad. Plus it’s usually more budget-friendly too.

Is this salad filling enough for a main dish?

Sure is! With 17 grams of protein and all that fiber from the beans, this salad will keep you satisfied for hours. It’s the perfect light lunch or dinner that doesn’t leave you feeling heavy.

Can I add other vegetables to this salad?

Of course! Cherry tomatoes, diced cucumber, or chopped bell peppers would all taste amazing in here. Just add whatever fresh veggies you have on hand – this recipe is super flexible.

I hope you love this simple, healthy salad as much as my family does! Let me know how yours turns out and if you tried any fun variations. Happy cooking, friend!