An easy recipe for a healthy White Bean and Tuna Salad loaded with ingredients high in protein and fibre. This salad takes 15 minutes to make, uses pantry staples, fills you up and keeps you satisfied until your next meal.Jump to Recipe Print Recipe
My favourite salad recipes are those that are quick and easy to make, are filling enough for lunch and can even double as a light main meal. This White Bean and Tuna Salad or even this Mediterranean Kale Salad are excellent examples of such salads. And if you happen to be looking for tasty Mediterranean diet recipes, this salad is filled with heart-healthy ingredients that are part of the Mediterranean diet.
What are Cannellini Beans
Cannellini Beans are white Italian kidney beans. They have a creamy texture and are great for use in salads, soups and stews. They are high in protein and fibre while remaining low in calories which makes them an excellent choice for keeping you feeling full longer. One serving of cooked kidney beans (about half a cup) contains about 125 calories, 8 grams of protein and 6 grams of fibre. If you can’t find canned cannellini beans in your grocery store, look for white kidney beans. And if you need a substitute, Great Northern beans are a good alternative.
How to Make a Bean and Tuna Salad
Made with pantry staples, this salad comes together quickly and easily. This recipe is made to serve two, but the ingredients can be easily doubled or tripled to serve more.
For convenience, I like to use canned cannellini beans. If you prefer to use dried beans, you’ll have to plan ahead since you’ll need to soak the beans overnight, cook and then allow them to cool before using in the salad.
For the best flavour, use jarred or canned tuna that is packed in olive oil. Drain the oil from the tuna and reserve it to use in the salad dressing.
To make the dressing, you’ll need a total of four tablespoons of olive oil (this amount includes the oil from the tuna can) and two tablespoons of freshly squeezed lemon juice, half a small clove of garlic, crushed or minced, and a bit of salt and pepper. Feel free to add dried oregano or basil to the dressing.
Wash and dry your greens and split them between two salad bowls. Add the cannellini beans, tuna, chopped tomatoes and red onion to the bowls. I added a bit of freshly chopped parsley and some Parmesan cheese shavings to finish the salad. You can also use Feta or goat cheese instead of Parmesan or leave out the cheese entirely.
Drizzle the dressing on the salad and serve immediately. Enjoy!
If you make this recipe be sure to take a picture and share it with me on Instagram by tagging #sweetandsavourypursuits, I love to see your photos!
Salad that's loaded with good for you ingredients that will help fill
you up and keep you satisfied until your next meal.
White Bean and Tuna Salad
- 4 cups mixed spring greens or salad greens of your choice.
- 1 15 ounce cannellini beans or white kidney beans, rinsed and drained.
- 1 6 ounce tuna packed in olive oil drain the oil and reserve it for the salad dressing.
- 1/4 cup chopped red onion
- 3 tablespoons Parmesan cheese shavings use a peeler to make thin Parmesan strips
- chopped fresh parsley (optional)
- 3 tablespoons extra-virgin olive oil plus the reserved oil from the canned tuna (should have 4 tablespoons of oil in total)
- 2 tablespoons freshly squeezed lemon juice
- 1/2 small garlic clove crushed
- salt and pepper to taste
Lemon and Olive Oil Dressing
- Combine the oil, lemon juice, crushed garlic, salt and pepper in a small bowl and whisk together. Reserve or refrigerate if not using right away.
White Bean and Tuna Salad
- Divide the salad greens between the number of serving.
- Top the salad greens with the white beans, tuna, tomatoes and red onion.
- Sprinkle freshly chopped parsley and top with Parmesan shavings
- Drizzle dressing over salad.
- Serve immediately.