Tuscan Tuna & Bean Salad
A vibrant, no-cook Tuscan Tuna & Bean Salad that's bursting with Mediterranean flavors and packed with over 15g of protein per serving. This quick and satisfying meal is perfect for a light lunch or dinner.
For 2 servings
**Prepare Vegetables:** Thinly slice the red onion. Halve the cherry tomatoes. Coarsely chop the fresh parsley. Drain the capers.
**Drain Beans:** Rinse the canned cannellini beans under cold water until the water runs clear, then drain thoroughly. Pat them dry slightly if desired.
**Combine Ingredients:** In a medium-sized mixing bowl, gently combine the rinsed cannellini beans, undrained tuna (breaking up large chunks with a fork), sliced red onion, halved cherry tomatoes, chopped parsley, and drained capers.
**Dress the Salad:** Drizzle the extra virgin olive oil and fresh lemon juice evenly over the salad ingredients.
**Season:** Season generously with sea salt and freshly ground black pepper. Start with the recommended amounts and adjust to your preference.
**Gently Mix and Chill:** Using a large spoon or spatula, gently fold all the ingredients together until well combined. Be careful not to mash the beans or tuna too much. For best flavor, cover and refrigerate for at least 15-20 minutes to allow the flavors to meld.
**Serve:** Serve chilled or at room temperature. This salad is excellent on its own, with crusty bread, or over a bed of mixed greens for a more substantial meal.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Quality Tuna Matters:** Using high-quality tuna packed in olive oil makes a significant difference in flavor and texture. Don't drain the oil completely; it adds richness and helps emulsify the dressing.
- 2**Mellow the Onion:** If you find raw red onion too pungent, soak the slices in a bowl of cold water for 10-15 minutes before adding to the salad. This helps to mellow its sharpness.
- 3**Don't Overmix:** Gently fold the ingredients to keep the beans intact and the tuna flaky, preserving the texture of the salad.
- 4**Make Ahead:** This salad tastes even better after an hour or two in the refrigerator, allowing the flavors to fully meld. It can be prepared up to a day in advance.
Adapt it for your goals.
Bean Swap
Substitute cannellini beans with chickpeas (garbanzo beans) or borlotti beans for a different texture and flavor profile.
Added VeggiesAdded Veggies
Incorporate finely diced celery, cucumber, or roasted red bell peppers for extra crunch and sweetness.
Herb BoostHerb Boost
Add other fresh herbs like oregano, basil, or a pinch of dried red pepper flakes for a spicier kick.
Why this is on our healthy list.
Rich in Protein
Tuna and cannellini beans are excellent sources of lean protein, essential for muscle repair, satiety, and overall body function.
Good Source of Fiber
Cannellini beans provide significant dietary fiber, which aids digestion, helps regulate blood sugar levels, and promotes gut health.
Omega-3 Fatty Acids
Tuna, especially when packed in olive oil, contributes beneficial Omega-3 fatty acids, known for their anti-inflammatory properties and support for heart and brain health.
Frequently asked questions
While you can, tuna packed in olive oil is highly recommended for this recipe as it adds a richer flavor and moisture to the salad. If using tuna in water, you might need to add an extra tablespoon of olive oil to compensate for the lost richness.
