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–+ servings
Tuna and White Bean Salad

Tuna and White Bean Salad: A Zesty Protein-Packed Delight

This Tuna and White Bean Salad is a vibrant, protein-packed dish combining tender tuna, creamy beans, and a zesty lemon vinaigrette.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 servings
Course: Salads
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 can Tuna Use sustainably caught tuna packed in olive oil or water.
  • 1 can Cannellini Beans Rinsed well.
  • 1/4 cup Red Onion Chopped.
  • 1/4 cup Fresh Parsley Chopped.
For the Vinaigrette
  • 2 tbsp Fresh Lemon Juice Freshly squeezed.
  • 3 tbsp Olive Oil High-quality extra virgin.
  • 1 tsp Dijon Mustard
  • 1 tsp Dried Oregano
  • to taste Salt
  • to taste Black Pepper

Equipment

  • Mixing bowl
  • small bowl
  • Whisk
  • Spatula
  • salad fork

Method
 

Step-by-Step Instructions
  1. In a large mixing bowl, open the can of tuna and drain the liquid. Flake the tuna into bite-sized pieces.
  2. Incorporate the well-rinsed cannellini beans, chopped red onion, and fresh parsley into the bowl. Mix together gently.
  3. In a small bowl, whisk together the fresh lemon juice, olive oil, Dijon mustard, and dried oregano until emulsified.
  4. Pour the vinaigrette over the tuna and bean mixture. Toss gently to coat.
  5. Season with salt and black pepper according to taste. Stir gently to combine.
  6. Serve immediately or chill in the refrigerator for 15-30 minutes.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 30gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 40mgSodium: 500mgPotassium: 600mgFiber: 8gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 80mgIron: 2mg

Notes

Make ahead for quick lunches throughout the week. Store in an airtight container for up to 2-3 days in the fridge.

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