An easy recipe for a healthy White Bean and Tuna Salad dressed with a lemony Mediterranean dressing and 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.

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 bean and tuna salad is full of heart-healthy ingredients that are part of the diet.

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What are Cannellini Beans
Cannellini Beans are white Italian kidney beans. They have a creamy, fluffy texture and a mild earthy taste. They absorb much of the flavour of the sauce they are cooked in or in the case of salads, the dressing they are tossed in. They 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.
And if you happen to have a can of chickpeas in your pantry you can use that instead because a chickpea and tuna salad would be just as delicious.

How to Make it
Made with pantry staples, this healthy White Bean and Tuna 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.
Ingredients Overview:
- Mixed spring greens or salad greens of your choice.
- Cannellini beans or white kidney beans, rinsed and drained. 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.
- Tuna packed in olive oil. 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.
- Tomato or a handful of cherry or grape tomatoes
- Red onion
- Parmesan cheese shavings. Use a peeler to make thin Parmesan strips
- Fresh parsley (optional)
For the Mediterranean Salad Dressing:
- Olive oil (this can include the oil from the tuna jar.
- Fresh lemon juice
- Garlic
- Salt, pepper, dried oregano or basil (if desired).
Steps Overview:
- Wash and dry your greens and split them between two salad bowls.
- Chop the tomatoes and red onion.
- Add the cannellini beans, tuna, chopped tomatoes and red onion to the bowls.
- I added freshly chopped parsley and Parmesan cheese shavings to finish the salad. You can also use Feta or goat cheese instead of Parmesan or leave out the cheese entirely.

Serving Suggestions
Serve the salad with the dressing on the side or if you prefer to toss the salad with the dressing, simply add all of the salad ingredients to one large bowl, add the dressing, toss and serve.
Storing Homemade Dressing
Any leftover salad dressing can be stored in a sealed mason jar in the refrigerator for up to a week. Remove from the refrigerator about 20 minutes before using and shake well before dressing the salad.
Enjoy!
More Filling Salads
- Fattoush Salad (Pita Bread Salad)
- Greek Salad with Grilled Chicken
- Southwestern Grilled Shrimp Salad
- Roasted Sweet Potato Salad with Citrus Tahini Dressing
- Southwestern Quinoa Salad

White Bean and Tuna Salad Recipe
Ingredients
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 tomato chopped, or a handful of cherry or grape tomatoes
- ¼ cup chopped red onion
- 3 tablespoons Parmesan cheese shavings use a peeler to make thin Parmesan strips
- chopped fresh parsley (optional)
Mediterranean Salad Dressing (Lemon and Olive Oil Dressing)
- 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
- ½ small garlic clove crushed
- salt and pepper to taste
Instructions
Mediterranean Salad Dressing (Lemon and Olive Oil Dressing)
- Combine the oil, lemon juice, crushed garlic, salt and pepper in a small bowl and whisk together. Or put all the ingredients in a small jar, cover it and give it a good shake. Reserve or refrigerate if not using right away.
White Bean and Tuna Salad
- Add the salad greens to a bowl.
- Top the greens with the white beans, tuna, tomatoes and red onion.
- Sprinkle freshly chopped parsley and top with Parmesan shavings.
- Add the dressing and toss the salad.
- Serve immediately.
Notes
- Leftover salad dressing can be stored in a sealed mason jar in the refrigerator for up to a week.
Nutrition
This post wast originally published in May 2019. It has been updated. The recipe remains unchanged.
vanyadhanya
Tuesday 28th of May 2019
This looks amazing....a quick and delicious side to any meal.
Sweet and Savoury Pursuits
Monday 3rd of June 2019
Thank you :). So glad you think so!