Description
Bean Tuna Salad is a quick, protein-rich dish combining flaky tuna, creamy white beans, crisp vegetables, and a zesty vinaigrette. It’s refreshing, versatile, and perfect for a speedy lunch or meal prep.
Ingredients
- 2 cans (5 oz each) tuna, drained
- 1 can (15 oz) white beans (cannellini or navy), drained and rinsed
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion or 1 shallot, finely chopped
- 2 tbsp fresh parsley or basil, chopped
- 3 tbsp olive oil
- 2 tbsp lemon juice or red wine vinegar
- 1 tsp Dijon mustard (optional)
- Salt and pepper, to taste
- Optional add-ins: olives, capers, arugula, avocado
Instructions
- In a large bowl, combine the drained tuna and white beans.
- Add cherry tomatoes, diced cucumber, and chopped onion or shallot.
- In a small bowl, whisk together olive oil, lemon juice or vinegar, Dijon mustard (if using), salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Stir in fresh herbs and any optional add-ins like olives or avocado.
- Taste and adjust seasoning as needed.
- Serve immediately or chill for 30 minutes to allow flavors to meld.
Notes
Serve over greens like spinach or arugula for a more filling salad.Swap white beans for chickpeas, black beans, or kidney beans.Add Greek yogurt or mayo for a creamy version.Top with crumbled feta and oregano for a Mediterranean twist.Soak red onion in cold water for 10 minutes to reduce sharpness.
Nutrition
- Serving Size: 1 cup
- Calories: 300
- Sugar: 2g
- Sodium: 450mg
- Fat: 16g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 5g
- Protein: 22g
- Cholesterol: 25mg
