An easy recipe for a healthy White Bean and Tuna Salad dressed with a tangy Mediterranean dressing and loaded with high-protein and high-fiber ingredients.
My favorite salads are quick to make, filling enough for lunch, and versatile enough to double as a light dinner. This white bean tuna salad recipe takes just 15 minutes to make and is both satisfying and nutritious.
Plus, if you’re looking for Mediterranean Diet recipes, this one is a winner as it's packed with heart-healthy ingredients just like this Mediterranean Kale Salad.
Cannellini beans, also known as white Italian kidney beans have a creamy texture and mild, earthy flavor. 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.
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How to Make it
This White Bean and Tuna Salad is everything you could want in a simple, satisfying dish. Made with fresh ingredients and pantry staples, this healthy salad comes together quickly and easily. This recipe serves two, but the ingredients can be easily doubled or tripled to serve more.
For convenience, I like to use canned beans. If you prefer to use dried beans, you'll need to soak them overnight, cook and then allow them to cool before using in the salad.
Ingredients Overview for the salad and dressing
- Mixed spring greens or salad greens of your choice. If you have it on hand, a handful of fresh arugula makes a great addition.
- Cannellini beans or white kidney beans: If cannellini or white kidney beans aren’t available, you can substitute navy beans, Great Northern beans, or even garbanzo beans.
- Tuna packed in olive oil: For the best flavor, use jarred or canned tuna that is packed in olive oil. Drain and reserve the oil for the salad dressing.
- Fresh tomatoes: A handful of grape or cherry tomatoes. Substitute with sun-dried tomatoes.
- Red onion
- Parmesan cheese: Use a peeler to make thin Parmesan shavings. Substitute with Feta or goat cheese.
- Reserved tuna oil and extra-virgin olive oil as needed
- Fresh lemon juice
- Garlic
- Salt, black pepper, dried oregano or basil (if desired).
Steps Overview
- Make the dressing and set it aside.
- Wash and dry your greens and add them to a large bowl or split them between two salad bowls.
- Chop the tomatoes, red onion and break tuna up into bite-size pieces.
- Add the cannellini beans, tuna, chopped tomatoes and red onion to salad greens.
- Add the dressing and toss the salad. Garnish with chopped parsley and Parmesan shavings and serve.
Serving Suggestions
Serve the tuna white bean salad as a main dish for a healthy lunch. For a heartier meal, pair it with crusty bread on the side. You can also enjoy it with a bowl of soup for a more substantial dinner.
Storage Instructions
Leftover salad dressing can be stored in a sealed mason jar in the refrigerator for up to a week. Remove it from the refrigerator to let it come to room temperature and shake well before using.
If you're meal prepping for the next day, store undressed washed greens in an airtight container, and keep the rest of the salad ingredients separate to maintain freshness.
Enjoy!
More Filling Salads
- Chickpea Broccoli Salad
- 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 says
This looks amazing....a quick and delicious side to any meal.
Sweet and Savoury Pursuits says
Thank you :). So glad you think so!