Tuna And White Bean Salad
An easy recipe of canned tuna and cannellini beans makes this tuna and white bean salad an easy and satisfying meal. The next time you have a hankering for tuna salad, give Hellmans the day off and give this a try!
The next time you have a hankering for tuna salad, give Hellmans the day off and try my fresh and light Tuna and Cannellini Bean Salad. Im not sure about you but I cant open a health, fitness, or cooking magazine without reading about the health benefits of beans.
Recipe Notes And Tips
- Use good grade tuna in olive oil. You may use tuna in water but you will need to add a bit of oil to the salad.
- We used white beans but you can use any other beans of choice. Dont like beans? use chickpeas.
- Crushed red peppers are optional if you dont like a bit of spice.
- Tip: Chill this salad in the fridge for 30 minutes before serving.
- Add more veggies and crunch to this tuna salad if you like. Consider carrots or corn.
- Store leftovers in a tightly sealed container for up to 3 days.
Tuna Tomato And White
On the hottest of summer days, it’s best to leave the oven off as much as possible. This salad for dinner recipe has you use the stovetop just onceto simmer potatoes and cook green beans. Other than that, it’s smooth sailing to a practically no-cook dinner that’s light, refreshing, and delicious.
- 2 Yukon Gold potatoes , peeled and sliced 1/2-inch thick
- Kosher salt and freshly ground pepper
- 8 ounces green beans, trimmed
- 1/4 teaspoon grated garlic
- 1 tablespoon red wine vinegar
- 1 pound tomatoes, such as Campari or beefsteak
- 1/4 cup extra-virgin olive oil, plus more for drizzling
- 1 can white beans, such as cannellini, drained and rinsed
- 2 jars high-quality tuna packed in oil, drained
- Arugula, for serving
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How To Make This Tuna Salad Recipe
To make the pickled onion, slice the onion very thinly, and add it to a small bowl.
Squeeze the lemon over the onion and add a pinch of salt and 1 tablespoon of water. Set aside until the rest of the ingredients are ready.
To a salad bowl, add the beans, together with the tuna, olives, celery, pickled onion, and freshly chopped parsley. Gently stir to combine.
Serve the salad with lemon wedges and enjoy!
Tips For Making White Bean Salad
Canned beans work perfectly fine here, just be sure to drain and rinse them thoroughly before using.
I used green olives in this Tuscan bean salad, but pitted kalamata or plain old black olives would work equally well.
Another great point about this white bean salad salad is you can certainly mix and match more Mediterranean or Tuscan ingredients into your salad as well like artichoke hearts, sun-dried tomatoes, pickled beans, or capers. Thats the thing about cooking, its always there for you to make it your own.
Read Also: How To Make German Potato Salad
How To Make Tuna White Bean Salad
- Drain the tuna, place it in a bowl and break it up with a spoon. Add the beans, cherry tomatoes, celery, red onion, capers and parsley.
- Drizzle with half of the vinaigrette and toss lightly to combine.
- Place your choice of salad greens in a salad bowl or on a platter. Top with the tuna and white bean mixture. Drizzle with the remaining vinaigrette and season with a little freshly ground black pepper.
- Sprinkle crumbled feta over the top before serving or serve it on the side.
A Light & Fresh Salad That Comes Straight From Your Pantry
Each recipe in this series will focus on at least one key ingredient in the Mediterranean diet, and this months recipe encompasses pretty much all of them. Tuna and white bean salad is a classic Italian dish thats always been a favorite in my kitchen, and Ive been leaning on it especially hard lately as Ive been reaching into my pantry more than ever. Its a protein- and fiber-packed salad that makes for a totally satisfying lunch or light dinner especially during these hot summer months.
When it comes to tuna, I always keep my pantry stocked with olive oil-packed tuna. Its richer in flavor and packed with more heart-healthy fats than water-packed varieties. As for the pesto, I encourage you to seek out the best you can find. My favorite store-bought brand is Gotham Greens. While its pricer than others, its worth it since youre coating every bite of this salad in it. Better yet, if your garden is starting to overflow with basil, make a batch yourself.
While the arugula will wilt a bit after its tossed in the vinaigrette, I still feel strongly that this is a great make-ahead salad for meal prepping because the fennel and radicchio stay crunchy for days. Just give it a taste after its been in the fridge it may need a pinch of salt or a squeeze of lemon juice to bring it back to its best self.
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What Else Can I Add
If you happen to have lemon pepper seasoning on hand, you can sprinkle that into the salad for a little extra pop or in place of the lemon juice and freshly cracked pepper. It will give the same great flavor with one little shake of the bottle! A chopped up hard boiled egg would also be an excellent and inexpensive way to bulk up this salad.
Nutritional values are estimates only. See our full nutrition disclaimer here.The equipment section above contains affiliate links to products we use and love. As an Amazon Associate I earn from qualifying purchases.
Why Should You Try Beans
High Iron Content: Cannellini beans have twice as much iron as beef.
Fill Up for Fewer Calories: Each serving has only 100 calories and is loaded in fiber. This means they will fill you up and keep you full because they take longer to digest.
Excellent Source of Folate: Folate is a water-soluble form of Vitamin B9 which is essential to numerous bodily functions. Folate is even more vital during infancy and pregnancy.
Loaded in Protein: If you are trying to eat less meat, beans are a great source of protein.
The best part? You probably have all of these ingredients already in your kitchen.
Your fork is waiting.
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How To Make Tuna And White Bean Salad Step By Step Photos
Drain and rinse the white beans. Drain the tuna and thinly slice the green onions. Combine all three in a bowl.
Add the olive oil, lemon juice, a light sprinkle of salt, and some freshly ground black pepper. I like pepper a lot, so I added probably about 20 cranks of the pepper mill.
Stir everything together and then adjust the seasoning to your liking. You can see how the tuna and beans were kind of falling apart, which makes it not so pretty. Higher quality beans will stay intact and higher quality tuna will be more chunky than mushy. But it tasted great all the same!
Whats In This Tuscan Bean Salad
This easy, all-in-one-meal, tuna salad is made with simple ingredients and pantry staples to create a lunch thats totally fresh and filling.
Ive always been a tuna salad sandwich fan , but when Im leaning into my regular work day lunches, salads are most often my thing. And thanks to my well-stocked pantry basics, I always have canned tuna on hand, but dont need all the mayo to enjoy it.
I use chunk white albacore tuna packed in water that flakes in large chunks rather than skinny bits like you might find in regular old tuna sandwiches. Chunk tuna packed in water is one of my pantry staples, but if you prefer, chunk tuna packed in olive oil is a good option too.
Fresh arugula creates the fresh, leafy base for this salad and provides plenty of nutrients, but you can always choose spinach, kale, or even a red leaf lettuce instead.
Beans are another pantry staple used here with Great Northern white beans, white navy beans or Italian cannellini beans are easily interchangeable here. Or if you prefer, garbanzo beans are protein packed and fit the Mediterranean flavor profile, too.
Red onion adds a touch of color and a little heat to this simple salad. I slice it very thinly in rings for a little visual variety.
Sweet cherry tomatoes, lemon juice, and briny olives with a drizzle of a bright and fruity olive oil and sprinkling of feta cheese round out the Tuscan flavors.
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Tuscan White Bean & Tuna Salad With Arugula
A quick and easy recipe for Tuscan White Bean and Tuna Salad with arugula, radishes, scallions, capers and seasonal tomatoes, with a shallot vinaigrette. A simple 15-minute pantry meal!
Need a quick lunch? Heres a super easy recipe that can be made with pantry ingredients that comes together in less than 15 minutes! Tuscan White bean and Tuna Salad with arugula, crunchy radishes, tomatoes, parsley and scallions tossed with a simple vinaigrette. Bump it up with capers if you have them on hand.
This salad came to be because we are remodeling our kitchen. Actually, Brian is remodeling and Im just watching but I still like to say we although hed beg to differ.
Anyhow, I had to clear everything out from the cupboards and vacate to another kitchen and promised myself that this month Id try to use up some of our forgotten pantry ingredients because as you can imagine, being a recipe developer, it was getting a little out of hand. To put it mildly!
So today, I was pretty proud of myself using up several pantry items in this one recipe! Plus, it ended up tasting sooooooo good! And it was such a snap to make. So I thought Id share, in case you too have a pantry problem.
Make these in bowls or in mason jars for packable lunches.
The key to a good pantry meal in my book is adding enough fresh ingredients so it doesnt actually feel like a pantry meal. Or look like one!
Enjoy and let me know what you think in the comments below!
How To Make Tuna Bean Salad
This recipe is super convenient you probably already have all the ingredients required to make this recipe on hand in your pantry and fridge. Plus, it is so simple to make all you need are 6 ingredients: tuna, white beans, red onion, parsley, olive oil and lemon juice.
Once you have prepped your ingredients, just mix everything together in bowl, season with a little S & P and you are good to go! If you like heat you can add a bit of hot sauce, but it tastes just fine without it too.
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Tuna Avocado & Cannellini Bean Salad
Packed with protein and low in saturated fat, this is a lovely dish for those days when you dont feel like cooking. If you like, swap the cannellini beans for chickpeas, flageleot or butter beans.
- Preparation time: 20 minutes
2 tbsp extra virgin olive oil 1 tbsp red wine vinegar 1 tbsp Dijon mustard 140g pack red chicory, trimmed, leaves separated and halved 400g can cannellini beans, rinsed and drained 1 tbsp capers, rinsed and drained 1 avocado, sliced 2 salad onions, thinly sliced ¼ x 25g pack flat leaf parsley, leaves picked John West No Drain Tuna Steak with Spring Water Fridge Pot
What To Serve With Tuna White Bean Salad
I dont know about you guys, but to me, theres no better combination than a soup and sandwich, so heres a few of our favorite soups to pair with this tuna salad sandwich!
- This Cheesy Chicken Enchilada Soup is one of our favorite tex-mex soups. Packed with shredded chicken, black beans, and cheesy tortellini. So good.
- Creamy Mushroom Soup is the ultimate comfort food, and so simple. One of our favorite creamy soups!
- Creamy Homestyle Chicken Noodle Soup is a classic, for good reason! Our version is slightly creamy, full of veggies, and served with dumpling-like noodles.
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Tuna And Cannellini Bean Salad
- 20m prep
- 425g can tuna in springwater, drained, flaked
- 400g can cannellini beans, drained, rinsed
- 1 large avocado, peeled, sliced
- 250g grape tomatoes, halved
- 1 Lebanese cucumber, peeled, cut into 1cm pieces
- 3 celery sticks, thinly sliced
- 1/2 cup fresh basil leaves
- 1/4 cup olive oil
- Combine tuna
Unsure of the quantity needed?
OK, Got It , beans , avocado , tomatoes , cucumber , celery and basil in a bowl.
Substitutions And Tips And Tricks For Recipe Success
- Season to taste as you go!
- While the celery isnt something Id recommend swapping out, you could swap out the red onion for green onions or yellow onions.
- Dont have lemons? Add a little bit more white wine vinegar.
- I love a tuna salad with egg, if you do too, hard-boil a few eggs, and then chop them up and add them to the ingredients before mixing.
- If you want to make this tuna white bean salad extra healthy, make this tuna salad with greek yogurt. Just swap out the mayo for the Greek yogurt.
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Tuscan White Bean Salad
Its not every day that a salad wakes me from a dead sleep. But this morning, this one did. Not because I was hungrybecause I wasntbut because I sleepily woke to the words, sentences, and phrases for this blog post forming in my head.
Why I didnt write it all down at that moment instead of rolling over and going back to sleep is a choice Im regretting now.
But this cannellini bean salad? Theres absolutely nothing to regret about this salad, nothing at all.
How To Make Red Onion Taste More Mild
This recipe includes sliced red onion to add a bit of crunch and brightness to the salad. If the taste of raw red onion is too strong for you, try one of these tricks to remove some of its bite:
- After slicing the onion, soak the slices in a bowl of cool water for about 10 minutes, or
- Let the chopped red onion sit in the lemon juice while you prepare the rest of the salad ingredients.
Either of these steps would help to reduce the intensity of the red onions flavor and remove any after taste.
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Tuna Bean Salad: A Protein
High in protein, low in fat and loaded with flavor this tuna salad is my absolute favorite post-workout meal. It is important to follow up exercise with meals that contain a good amount of protein, because it helps your muscles recover.
Tuna is packed with protein while white beans are rich in both fiber and protein. Carbohydrates, which replenish your bodys energy stores, are also important to consume after hitting the gym. Fortunately, not only are beans high in protein and fiber, they are also complex carbohydrates that are low in calories and fat.
How To Make Grilled Tuna And White Bean Salad
Prepare the dressing: In a small bowl combine olive oil zest of 1/2 lemon juice of 1 lemon freshly chopped parsley finely minced garlic clove and salt and pepper.
Transfer 2 tbsp. of the dressing to a separate bowl and brush it on both sides of the tuna. Let the tuna sit at room temperature for 30 minutes. Reserve the remaining dressing for the salad.
Grill the tuna: Preheat you grill. After the 30 minute resting period, grill the tuna for 4-5 minutes on each side or until desired doneness. This may vary according to the thickness of your tuna steak. When ready, let the tuna sit for 5-10 minutes before cutting into bite sized pieces.
Assemble the salad: In a large bowl combine 1 can white beans halved cherry tomatoes red onion cut into slivers black olives and tuna. Add the prepared dressing, reserving about 2 tbsp. for drizzling over the top, and toss to coat.
Drizzle reserved dressing over the salad. Serve at room temperature or refrigerate until ready to serve with crostini.
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White Bean Tuna & Mixed Tomato Salad
- Preparation time: 20 minutes
1 tbsp white wine vinegar1 tbsp Dijon mustard
400g can haricot beans, drained and rinsed220g Waitrose Albacore Tuna In Spring Water, drained ½ x 25g pack chives, finely chopped½ x 20g pack tarragon, finely chopped½ x 25g pack flat leaf parsley, finely chopped300g mixed tomatoes, such as Waitrose Limited Selection Cherry Tomatoes or Waitrose Vine Cherry Tomatoes, halved1 small red onion, cut into thin rings
Whats In Tuna And White Bean Salad
White beans are pretty neutral in flavor and the texture goes quite well with tuna, so theyre a really great way to bulk out tuna salad for cheap. Instead of using mayo to keep the salad moist and flavorful, I made a light and bright mix of lemon juice and olive oil. Green onions, freshly cracked pepper, and a little salt are all you need to make the flavors pop. This salad is simple, flavorful, filling, and can be eaten on crackers, in a pita, or just plain with a fork. Its a great way to pack in that protein!
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