Packed full of protein and low in fat, this simple tuna and white bean salad is seasoned with fresh herbs, lemon zest, and garlic.
Are you tired of the same old green salad every night? Say no more, I’ve got you covered. Whether you need a side for dinner or something new to try for lunch, my Tuna and White Bean Salad is both refreshing and filling as it’s packed full of protein. With fresh herbs and a homemade dressing, not only is it tasty, but it’ll come together in under 10 minutes! The best part? You probably have all of these ingredients already in your kitchen.
Ingredients
- Cannellini beans: Soft, chewy in texture and mild in flavor, cannellini beans are packed full of protein and B vitamins.
- Tuna fish: Salty and fishy in flavor, tuna is another great source of protein, tuna also has important omega-3 fatty acids.
- Red onion: Bright in color and flavor, red onion adds crunch and slightly
- Fresh herbs: You can use any fresh herbs you have growing in your garden or in your fridge. This time around, I had fresh parsley and dill on hand that I included in my salad.
- Lemon: Using both lemon juice to dress the salad and lemon zest adds a bright, sharp citrus flavor to the dish.
- Garlic: Nutty, aromatic, and sometimes a bit spicy, garlic adds flavor to the dressing of the salad.
- Olive oil: Light and heart healthy, olive oil is the best when it comes to homemade salad dressing.
How to Make Tuna and White Bean Salad
Start your Tuna and White Bean Salad by dicing the red onion, chopping your fresh herbs, and rinsing your cannellini beans.
Then in a large bowl, add the drained canned tuna.
Next add the drained and rinsed white beans and the red onion.
Then add the lemon zest and a sprinkle of salt and black pepper.
Then take a microplane or grater and grate the garlic into the bowl.
Add the fresh lemon juice, making sure the catch any seeds. No need to grab a new lemon, you can use the one you already zested!
Drizzle in the olive oil to finish the dressing, and top with the fresh herbs before tossing it all together, making sure everything is evenly coated with the dressing.
Serve garnished with a lemon wedge or slice, and enjoy your Tuna and White Bean Salad!
Frequently Asked Questions:
Is tuna with mayo still healthy?
Tuna is healthy, and if you add just a little mayo you’re probably still okay. A lot of people tend to overdo it on the mayo which can be counterproductive.
Does tuna salad taste better the next day?
I find that lots of things, like soup or salsa, taste better the next day after the flavors have a chance to meld together in the fridge. This salad definitely tastes great next day!
What is the healthiest beans to put in a salad?
Other than white beans (which are a type of kidney bean), black beans, chickpeas, and soybeans are all healthy options.
More Refreshing Salads
- Wedge Salad with Bacon and Blue Cheese Vinaigrette
- Spelt Tabbouleh with Jalapeño Vinaigrette
- Fresh Mushroom Salad with Lemon Parmesan Vinaigrette
- Spicy Lebanese Salad
- Kale Caesar Salad
Did you try this recipe and like it? The next time you make it, snap a picture and share it to your socials! Tag @thelemonbowl and #thelemonbowl so we can admire and share your dish.
A delicious and protein packed lunch or a flavorful and filling side at dinner, my Tuna and White Bean Salad will satisfy at any time of day.
Your fork is waiting.
Tuna and White Bean Salad
Ingredients
- 1 cup cannellini beans (drained and rinsed)
- 5 ounces tuna in water (drained)
- ¼ cup red onion (minced)
- 2 tablespoons fresh herbs ((mint, basil, dill or parsley))
- 1 teaspoon lemon zest
- ¼ cup lemon juice
- 1 clove garlic (grated)
- 2 teaspoons extra virgin olive oil
- Salt and pepper to taste
Instructions
- Combine beans, tuna, onion and fresh herbs in a medium bowl.
- Add lemon zest, lemon juice, garlic, and olive oil directly over the bean mixture and mix well.
- Season with salt and pepper to taste. Serve in lettuce cups, with crackers, or on whole wheat bread.