Italian Bean and Tuna Salad

Bright, refreshing, and packed with Mediterranean-inspired flavors, this Italian Bean and Tuna Salad is the perfect no-cook meal for busy days. Combining protein-rich canned tuna in olive oil with creamy white beans, juicy cherry tomatoes, crisp cucumber, and vibrant parsley, this wholesome salad delivers a delightful mix of textures and nutrients. A zesty homemade dressing, crafted from extra-virgin olive oil, lemon juice, and red wine vinegar, ties everything together with a burst of savory tang. Ready in just 15 minutes with no cooking required, it’s a versatile dish that’s ideal for lunch, as a light dinner, or as a make-ahead meal for easy entertaining. For an extra briny touch, sprinkle on some capers before serving. Quick, healthy, and bursting with flavor, this salad is your new go-to for Italian-inspired simplicity!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 1 can (15 ounces) Canned white beans (e.g., cannellini or navy beans)
• 2 cans (5 ounces each) Canned tuna in olive oil
• 1 cup Cherry tomatoes
• 1 small Cucumber
• 0.5 small Red onion
• 0.25 cup, chopped Fresh parsley
• 3 tablespoons Extra-virgin olive oil
• 2 tablespoons Lemon juice
• 1 tablespoon Red wine vinegar
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 tablespoon Capers (optional)

Directions

Step 1

Drain and rinse the canned white beans under cold water to remove excess salt or preservatives, then set aside.

Step 2

Drain the canned tuna, leaving just a little of the olive oil for added flavor, and flake it gently with a fork.

Step 3

Rinse and halve the cherry tomatoes. Peel and dice the cucumber into small, bite-sized pieces. If using, thinly slice the red onion into rings or small strips.

Step 4

In a large mixing bowl, combine the beans, tuna, cherry tomatoes, cucumber, red onion, and chopped fresh parsley.

Step 5

In a small bowl, whisk together the extra-virgin olive oil, lemon juice, red wine vinegar, salt, and black pepper to make the dressing.

Step 6

Pour the vinaigrette over the salad mixture and toss gently to combine, ensuring the dressing coats all the ingredients evenly.

Step 7

If using, sprinkle capers over the salad for an extra pop of flavor.

Step 8

Serve immediately or let the salad chill in the fridge for 15-30 minutes to allow the flavors to meld together. Enjoy!

Nutrition Facts

Serving size	(1126.2g)

Amount per serving	% Daily Value*
Calories	1368.8

Total Fat 77.0g	0%
Saturated Fat 11.7g	0%
Polyunsaturated Fat 0.0g
Cholesterol 142mg	0%
Sodium 3591.2mg	0%
Total Carbohydrate 84.1g	0%
Dietary Fiber 24.0g	0%
Total Sugars 10.6g
Protein 88.8g	0%

Vitamin D 568IU	0%
Calcium 304.0mg	0%
Iron 14.5mg	0%
Potassium 2454.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.1%

Protein: 25.7%

Carbs: 24.3%