Tuna and White Bean Salad

Prep Time15 minutes
Total Time15 minutes

Packed full of protein and low in fat, this simple tuna and white bean salad is seasoned with fresh herbs, lemon zest, and garlic.

Garnishing tuna and white bean salad with lemon juice.

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

Liz chopping fresh parsley for 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.

Adding tuna to bowl

Then in a large bowl, add the drained canned tuna.

Adding white beans to bowl

Next add the drained and rinsed white beans and the red onion.

Liz zesting lemon into bowl

Then add the lemon zest and a sprinkle of salt and black pepper.

Grate garlic into bowl

Then take a microplane or grater and grate the garlic into the bowl.

Juicing lemon into 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!

Adding fresh herbs to salad

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.

Tuna and white bean salad

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.

Tuna and white bean salad.

More Refreshing Salads

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Liz enjoying tuna and white bean salad.

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

Tuna and White Bean Salad

Packed full of protein and low in fat, this simple tuna and white bean salad is seasoned with fresh herbs, lemon zest, and garlic.
PREP: 15 minutes
TOTAL: 15 minutes
Servings2

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.

Notes

Excellent source of Vitamin C, good source of Iron.

Nutrition

Calories: 230kcalCarbohydrates: 25gProtein: 22gFat: 5.8gSaturated Fat: 0.6gCholesterol: 32mgSodium: 588mgFiber: 6.8g

Photo of Liz Della Croce

Hi, I’m Liz!

Hey there, I’m Liz Della Croce and I’m thrilled to have you here! My aim is to motivate and ignite your passion for cooking amazing meals for your loved ones. I believe in the power of real, wholesome ingredients that are bursting with flavor and won’t break the bank. Whether it’s a traditional Lebanese recipe from my family or a culinary creation from across the globe, you’ll be pleasantly surprised to discover that nutritious food can be exciting, affordable, and easy to prepare.

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Liz Della Croce eating black bean dip

Hi I’m Liz!

Hey there, I’m Liz Della Croce and I’m thrilled to have you here! My aim is to motivate and ignite your passion for cooking amazing meals for your loved ones.