Tuna and White Bean Salad Recipe

Introduction

This Tuna and White Bean Salad is a fresh, zingy dish that comes together in just minutes. It’s packed with protein and vibrant flavors, making it perfect for a quick lunch or light dinner.

Ingredients

• 2 cans tuna, drained
• 1 can white beans, drained and rinsed
• 1/4 red onion, finely chopped
• 1 cucumber, diced
• 1/4 cup fresh parsley, chopped
• 2 tbsp olive oil
• Juice of 1 lemon
• 1 tsp Dijon mustard
• Salt and pepper to taste
• Optional: Mixed greens for serving

Instructions

1. Step 1: In a large bowl, combine the tuna, white beans, red onion, cucumber, and parsley.
2. Step 2: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper to make the dressing.
3. Step 3: Pour the dressing over the tuna mixture and stir well to combine.
4. Step 4: Taste and adjust seasoning with more salt, pepper, or lemon juice if desired.
5. Step 5: Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld.
6. Step 6: Serve the salad on its own or over mixed greens for an extra healthy boost.

Tips & Variations

• For added crunch, toss in some chopped celery or bell peppers.
• Use fresh lemon juice for the best bright flavor.
• If you prefer, swap the white beans for chickpeas or cannellini beans.
• Adding a sprinkle of chili flakes can give this salad a nice kick.

Storage

Store the salad in an airtight container in the refrigerator for up to 2 days. Stir before serving, and enjoy it cold or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tuna instead of canned tuna?

Yes, you can use cooked fresh tuna, but canned tuna offers convenience and works well for this salad’s texture.

Is this salad suitable for meal prep?

Absolutely! This salad keeps well refrigerated, making it a great option for quick lunches throughout the week.

Tuna and White Bean Salad Recipe

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★★★★★

4.6 from 73 reviews

This fresh and zingy Tuna and White Bean Salad is a quick and easy meal packed with protein and fiber. Combining canned tuna, creamy white beans, crisp cucumber, and fresh parsley, all tossed in a tangy lemon-Dijon dressing, it’s perfect for a light lunch or a healthy dinner. Ready in just 10 minutes plus optional chilling time, it’s a nutritious dish that is delicious served on its own or over mixed greens.

• Author: Maya
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes plus 30 minutes chilling (optional)
• Yield: 4 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Salad Ingredients

• 2 cans tuna, drained
• 1 can white beans, drained and rinsed
• 1/4 red onion, finely chopped
• 1 cucumber, diced
• 1/4 cup fresh parsley, chopped

Dressing Ingredients

• 2 tbsp olive oil
• Juice of 1 lemon
• 1 tsp Dijon mustard
• Salt and pepper to taste

Optional

• Mixed greens for serving

Instructions

1. Combine salad ingredients: In a large bowl, mix together the drained tuna, white beans, finely chopped red onion, diced cucumber, and chopped fresh parsley until evenly distributed.
2. Prepare the dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until the dressing is smooth and well emulsified.
3. Toss salad with dressing: Pour the dressing over the tuna and bean mixture and stir thoroughly to coat all ingredients evenly.
4. Adjust seasoning: Taste the salad and add additional salt, pepper, or lemon juice as needed to balance flavors to your preference.
5. Chill (optional): Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld and the salad to cool.
6. Serve: Serve the salad chilled or at room temperature, optionally over a bed of mixed greens for extra freshness and nutrition.

Notes

• Chilling the salad enhances the flavors but is optional if you’re short on time.
• Use low-sodium canned tuna and beans to control salt content.
• For added texture, consider including chopped celery or bell peppers.
• This salad can be prepared a day ahead for meal prep convenience.
• Serves well as a light main course or a side dish.

Keywords: tuna salad, white bean salad, healthy salad, Mediterranean salad, no-cook salad, quick lunch, easy dinner