White Bean Tuna Salad
A quick, nutritious salad combining protein-rich tuna, fiber-packed white beans, and fresh herbs with a zesty lemon dressing. Perfect for lunch, light dinners, or meal-prep, this flavorful salad is easy to prepare, satisfying, and keeps well in the fridge.
Equipment
- 1 large mixing bowl
- 1 Can opener
- 1 chopping board
- 1 Knife
- Measuring spoons and cups
- Citrus juicer or fork (for lemon/lime)
Ingredients
- 1 cup chopped red onions or shallots
- Zest and juice of 1 lemon or 2 limes, optional: 1–2 tbsp cider vinegar
- 2 cans 5–6 oz each tuna packed in olive oil
- 2 cans 15 oz each cannellini or Great Northern white beans, rinsed and drained
- 1/2 cup loosely packed chopped parsley or arugula or 2 tbsp thinly sliced mint
- A few dashes Tabasco sauce or 1 minced Serrano chili, or 1 tsp red chili flakes
- 1/2 tsp freshly ground black pepper
- Salt to taste
- Extra virgin olive oil to taste
Instructions
- Prepare the Onions: Start by finely chopping 1 cup of red onions or shallots. To mellow their sharpness and make them more digestible, place the chopped onions in a small bowl and sprinkle them with the juice of half a lemon. Let them sit for a few minutes while you gather the other ingredients. This simple step reduces bitterness and adds a subtle citrus flavor that enhances the salad’s overall taste.
- Drain and Flake the Tuna: Open the 2 cans of tuna packed in olive oil. Pour off the excess oil, reserving a little if you like a richer flavor. Transfer the tuna to a large mixing bowl and gently break it apart with a fork into bite-sized flakes. Avoid overmixing, as you want the tuna to retain some texture for a satisfying bite.
- Rinse and Drain the Beans: Open the 2 cans of cannellini or Great Northern white beans. Pour the beans into a colander and rinse them thoroughly under cold running water. This removes excess sodium and the canning liquid, resulting in a cleaner, fresher flavor. Shake off the water well, then add the beans directly into the bowl with the tuna.
- Combine the Base Ingredients: Using a large spoon or spatula, gently fold the beans and tuna together. Take care not to mash the beans; the goal is to mix them evenly while keeping each bean intact. This ensures a balanced texture in every bite.
- Add Fresh Herbs and Aromatics: Next, add your choice of 1/2 cup loosely packed parsley, arugula, or 2 tablespoons of thinly sliced mint to the bowl. Then add the lemon zest and the remaining lemon juice from Step 1. Carefully fold these ingredients in, allowing the citrus and herbs to distribute evenly throughout the salad. The fresh herbs provide a bright, aromatic flavor that complements the tuna and beans beautifully.
- Season with Heat and Pepper: Add a few dashes of Tabasco sauce, or if you prefer fresh heat, mix in 1 minced Serrano chili or 1 teaspoon of red chili flakes. Sprinkle in 1/2 teaspoon of freshly ground black pepper. Stir gently to incorporate. Taste as you go—adjust the spiciness according to your preference. The chili adds a lively kick that balances the richness of the tuna and beans.
- Adjust the Dressing and Flavor: At this stage, check the salad’s moisture and acidity. If it feels a little dry, drizzle in extra virgin olive oil, starting with a teaspoon at a time. If it needs more brightness, add a bit more lemon juice. Season with salt to taste. Gently fold everything together until the salad is evenly dressed.
- Chill and Marinate: For best flavor, cover the bowl tightly and refrigerate the salad for at least 15–30 minutes before serving. This allows the flavors to meld, the beans to absorb some of the lemon and olive oil, and the onions to soften further. The salad can be stored in the fridge for several days, making it perfect for meal prep or quick lunches.
- Serve and Enjoy: Serve the salad chilled or at room temperature. Spoon it onto plates, into bowls, or use it as a hearty filling for sandwiches or wraps. Optionally, drizzle a little more olive oil or add an extra squeeze of lemon on top for a fresh finish. Garnish with additional herbs if desired. Enjoy a satisfying, nutritious, high-protein, fiber-rich meal that’s quick and versatile!
Notes
- This salad is highly versatile—you can switch between parsley, arugula, or mint depending on your taste and what you have on hand.
- Use high-quality canned tuna packed in olive oil for richer flavor, or choose water-packed tuna for a lighter option.
- To reduce sodium, rinse the canned beans thoroughly.
- The salad tastes even better after resting in the fridge for at least 30 minutes, allowing the flavors to meld.
- Adjust heat levels with Tabasco, fresh chili, or red chili flakes to suit your spice preference.
- This recipe works perfectly for meal prep, as it keeps well for up to 3–4 days in a sealed container.
