Tuna Sun Dried Tomato and White Bean Salad

Elevate your salad game with this vibrant Tuna Sun-Dried Tomato and White Bean Salad, a quick and healthy recipe that comes together in just 15 minutes. Featuring tender white beans, flaky canned tuna, and the rich, tangy sweetness of sun-dried tomatoes, this Mediterranean-inspired dish is bursting with flavor and texture. Bright cherry tomatoes, fresh parsley, and a zesty lemon and red wine vinegar dressing add brightness, while a hint of garlic and red onion creates depth. Perfect served on a bed of arugula or mixed greens for added freshness, this protein-packed salad is an ideal option for a light lunch, meal prep, or a no-fuss dinner. Plus, it’s naturally gluten-free and can be chilled for an even more refreshing experience. Healthy, flavorful, and versatile—this is your go-to salad recipe for any season!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 2 5 oz cans canned tuna in olive oil
• 1.5 cups cooked or canned white beans (such as cannellini or great northern beans), drained and rinsed
• 0.33 cup sun-dried tomatoes packed in oil, thinly sliced
• 1 cup cherry tomatoes, halved
• 0.25 cup red onion, finely diced
• 0.25 cup fresh parsley, chopped
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 1 clove garlic, minced
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 cups arugula or mixed greens (optional, for serving)

Directions

Step 1

Drain the canned tuna and set aside. If using tuna in olive oil, reserve a small amount of the oil for extra flavor in the dressing if desired.

Step 2

In a large mixing bowl, combine the drained white beans, sliced sun-dried tomatoes, cherry tomatoes, diced red onion, and chopped parsley.

Step 3

In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper to create the dressing.

Step 4

Flake the drained tuna into the large mixing bowl with the beans and vegetables. Gently toss to distribute the tuna evenly without breaking it too much.

Step 5

Pour the dressing over the salad and toss everything together until evenly coated.

Step 6

If using arugula or mixed greens, divide them onto individual serving plates and top with the tuna and white bean mixture.

Step 7

Serve immediately at room temperature or chill in the refrigerator for 15-20 minutes before serving for a refreshing touch.

Nutrition Facts

Serving size	(1135.8g)

Amount per serving	% Daily Value*
Calories	1722.5

Total Fat 112.2g	0%
Saturated Fat 17.7g	0%
Polyunsaturated Fat 0.0g
Cholesterol 142mg	0%
Sodium 3629.1mg	0%
Total Carbohydrate 95.3g	0%
Dietary Fiber 28.3g	0%
Total Sugars 21.1g
Protein 93.1g	0%

Vitamin D 568IU	0%
Calcium 466.1mg	0%
Iron 19.3mg	0%
Potassium 4141.5mg	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: 57.3%

Protein: 21.1%

Carbs: 21.6%