Tuscan White Bean and Tuna Salad
A rustic Italian salad with creamy cannellini beans and flaked tuna tossed in a bright lemon-herb dressing. Crunchy celery, red onion, and peppery arugula add freshness and texture. Ready in under 15 minutes, this no-cook meal tastes even better after a short rest at room temperature.
For 4 servings
- prep
Prep the beans and vegetables.
1.Drain and rinse the cannellini beans under cold water. Shake off excess.2.Thinly slice the celery and red onion.3.Roughly chop the arugula and finely chop the parsley. - mix · ~1 min
Make the lemon dressing.
Whisk together olive oil, lemon juice, salt, and pepper until emulsified.
- assemble
Assemble the salad.
1.In a large bowl, combine beans, celery, red onion, and half the parsley.2.Pour the dressing over and toss gently to coat.3.Add the tuna in large chunks and fold in lightly to keep pieces intact. - assemble
Finish with arugula and serve.
Fold in arugula at the last moment for freshness. Top with remaining parsley.
TIPLet the salad rest 5 minutes at room temperature — the beans soak up the dressing beautifully.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse the canned beans thoroughly to remove excess sodium and improve texture.
- 2Flake the tuna into large chunks, not tiny shreds, for a more satisfying bite.
- 3Let the salad rest 5 minutes at room temperature so the beans absorb the dressing.
- 4Use a good-quality extra-virgin olive oil—it's the backbone of the lemon-herb dressing.
- 5Add the arugula at the very end to keep its peppery bite and prevent wilting.
Adapt it for your goals.
High-protein
Swap half the tuna for grilled chicken breast or add a handful of chickpeas for extra protein without changing the Mediterranean character.
veganVegan
Replace the tuna with marinated artichoke hearts or roasted red peppers and use a drizzle of white balsamic for depth—perfect for plant-based meals.
low oilLow-oil
Reduce olive oil to 1 tablespoon and add a splash of the bean liquid (aquafaba) to emulsify the dressing while cutting calories and fat.
Why this is on our healthy list.
Rich in Plant Protein
Cannellini beans are an excellent source of plant-based protein, supporting muscle repair and satiety in every serving.
Heart-Healthy Fats
The extra-virgin olive oil and tuna provide omega-3 fatty acids and monounsaturated fats that support cardiovascular health.
High in Fiber
Beans and celery contribute dietary fiber, aiding digestion and promoting stable blood sugar levels.
Frequently asked questions
Yes, but the salad will be less rich. Add an extra tablespoon of olive oil to compensate for the lost moisture and flavor.
