White Bean and Tuna Salad

Bright, fresh, and packed with protein, this White Bean and Tuna Salad is the ultimate quick and healthy meal that’s ready in just 15 minutes! Featuring tender white beans, flaky tuna preserved in olive oil, juicy cherry tomatoes, and crisp cucumber, this Mediterranean-inspired salad bursts with vibrant flavors and satisfying textures. A zesty homemade dressing of extra virgin olive oil, freshly squeezed lemon juice, red wine vinegar, and minced garlic ties it all together, creating a dish that’s light yet hearty. Perfect on its own or served over a bed of peppery arugula, this no-cook, gluten-free recipe is ideal for meal prep, lunch, or a refreshing dinner. Wholesome, flavorful, and endlessly versatile, this salad is sure to become a go-to in your kitchen!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 15 oz canned white beans (such as cannellini or great northern beans), drained and rinsed
• 5 oz canned tuna in olive oil, drained
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 0.25 cup red onion, finely diced
• 0.25 cup fresh parsley, chopped
• 3 tbsp extra virgin olive oil
• 2 tbsp lemon juice, freshly squeezed
• 1 tbsp red wine vinegar
• 1 clove garlic cloves, minced
• 0.5 tsp salt
• 0.25 tsp black pepper
• 2 cups arugula or mixed greens (optional, for serving)

Directions

Step 1

In a large mixing bowl, combine the drained and rinsed white beans and drained tuna. Use a fork to gently break up the tuna into smaller pieces, being careful not to mash the beans.

Step 2

Add the cherry tomatoes, diced cucumber, red onion, and chopped parsley to the bowl. Toss gently to combine.

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

Pour the dressing over the salad and toss gently to coat all the ingredients evenly.

Step 5

Taste and adjust the seasoning with additional salt or pepper, if needed.

Step 6

If desired, serve the salad over a bed of arugula or mixed greens for added freshness and texture.

Step 7

Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld together before serving.

Nutrition Facts

Serving size	(1079.4g)

Amount per serving	% Daily Value*
Calories	1113.6

Total Fat 56.6g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat g
Cholesterol 75.0mg	0%
Sodium 2728.4mg	0%
Total Carbohydrate 89.2g	0%
Dietary Fiber 26.2g	0%
Total Sugars 11.5g
Protein 70.8g	0%

Vitamin D 113.4IU	0%
Calcium 443.7mg	0%
Iron 16.0mg	0%
Potassium 3052.4mg	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: 44.3%

Protein: 24.6%

Carbs: 31.0%