Put Down Your Fork Tuna and Bean Salad
Light, fresh, and bursting with Mediterranean-inspired flavors, the "Put Down Your Fork Tuna and Bean Salad" is a no-fuss, nutrient-packed meal that comes together in just 15 minutes. Featuring protein-rich canned tuna, creamy cannellini beans, and a medley of vibrant vegetables like juicy cherry tomatoes, crisp cucumber, and zesty red onion, this salad is elevated with fresh parsley and basil for a fragrant herbal touch. A simple dressing of extra virgin olive oil, tangy lemon juice, and minced garlic ties it all together, making every bite a harmonious blend of textures and flavors. Perfect as a quick lunch or light dinner, this versatile dish can be enjoyed as-is, served over peppery arugula, or paired with crackers for scooping. Healthy, delicious, and utensil-optional—this salad is a go-to for busy days!
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Ingredients
- 2 cans Canned tuna (in olive oil or water, drained)
- 1 can Canned cannellini beans (drained and rinsed)
- 1 cup Cherry tomatoes (halved or quartered)
- 1 medium Cucumber (diced)
- 0.5 small Red onion (thinly sliced)
- 0.25 cup Fresh parsley (chopped)
- 0.25 cup Fresh basil leaves (chopped)
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 clove Garlic (minced)
- 0.5 teaspoon Salt
- 0.25 teaspoon Freshly ground black pepper
- 2 cups Arugula (optional, for serving)
Directions
Step 1
In a large mixing bowl, flake the drained tuna into bite-sized pieces using a fork.
Step 2
Add the drained and rinsed cannellini beans to the bowl with the tuna.
Step 3
Toss in the halved or quartered cherry tomatoes, diced cucumber, and thinly sliced red onion.
Step 4
Sprinkle the chopped parsley and basil over the salad ingredients.
Step 5
In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
Step 6
Pour the dressing over the salad ingredients and gently toss until everything is evenly coated.
Step 7
Taste and adjust seasoning with additional salt or pepper, if needed.
Step 8
Serve the salad immediately on its own, or over a bed of arugula for extra crunch and freshness. No fork? No problem—dig in with a spoon or scoop it up with endive leaves or crackers!
Nutrition Facts
| Serving size | (1326.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1181.5 |
| Total Fat 53.6g | 0% |
| Saturated Fat 7.8g | 0% |
| Cholesterol 100.1mg | 0% |
| Sodium 2535.9mg | 0% |
| Total Carbohydrate 92.4g | 0% |
| Dietary Fiber 26.8g | 0% |
| Total Sugars 13.4g | |
| Protein 97.6g | 0% |
| Vitamin D 667.0IU | 0% |
| Calcium 544.1mg | 0% |
| Iron 18.2mg | 0% |
| Potassium 3574.0mg | 0% |
Source of Calories