Tuscan White Bean and Tuna Salad
A refreshing and protein-packed Mediterranean salad. Tender cannellini beans and flaky tuna are tossed with peppery arugula, sharp red onion, and a zesty lemon-herb vinaigrette. A perfect, no-cook, satisfying lunch.
For 4 servings
Soak and cook the cannellini beans.
Place the dried beans in a large bowl and cover with water. Let them soak overnight, or for at least 8 hours. Drain the soaked beans, transfer to a pot, add 4 cups of fresh water and the bay leaf. Bring to a boil, then reduce heat and simmer for 60-90 minutes, or until tender. Drain and let cool.
TIPFor a quicker method, you can pressure cook the soaked beans for 15-20 minutes.Prepare the lemon vinaigrette.
- In a small bowl, whisk together the olive oil, the juice and zest of one lemon, and the dried oregano.
- Season with a pinch of salt and freshly ground black pepper.
- Whisk until the dressing is well combined.
Prepare the salad components.
- Drain the canned tuna thoroughly.
- Thinly slice the red onion.
- Roughly chop the fresh parsley.
Combine the salad ingredients.
In a large mixing bowl, combine the cooled cannellini beans, drained tuna, sliced red onion, and chopped parsley. Pour the lemon vinaigrette over the top and toss gently to combine everything without breaking up the tuna too much.
TIPYou can prepare the salad up to this point and refrigerate it for a few hours to let the flavors meld.Fold in arugula and serve.
Just before serving, add the fresh arugula to the bowl. Gently fold it into the salad until it's lightly coated with the dressing. Serve immediately.
TIPAdding the arugula at the last minute keeps it from wilting and losing its peppery crunch.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, you can add a minced garlic clove to the vinaigrette.
- 2Don't overmix the salad, as this can make the beans and tuna mushy.
- 3If you're short on time, you can use canned cannellini beans. Be sure to rinse them well to remove excess sodium.
- 4This salad is great for meal prep. Store the bean and tuna mixture separately from the arugula and combine just before eating.
Adapt it for your goals.
Quick
Use two 15-ounce cans of cannellini beans (rinsed and drained) instead of cooking from dry to save time.
high proteinHigh protein
Add one or two chopped hard-boiled eggs to the salad for an extra protein boost.
healthyHealthy
Add a cup of chopped cucumber or cherry tomatoes for extra vegetables, fiber, and nutrients.
kid friendlyKid friendly
Use a milder green like baby spinach instead of arugula and serve with their favorite crackers for dipping.
Why this is on our healthy list.
Rich in Lean Protein
Tuna and cannellini beans provide a substantial amount of protein, which is essential for muscle repair, satiety, and overall body function.
High in Fiber
Cannellini beans are an excellent source of dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes gut health.
Heart-Healthy Fats
The extra virgin olive oil contributes monounsaturated fats, which are known to support cardiovascular health by helping to lower bad cholesterol levels.
Excellent Source of Potassium
White beans are a great source of potassium, an important mineral for regulating blood pressure and fluid balance.
Frequently asked questions
Yes, it's very healthy. It's packed with lean protein from tuna, fiber and complex carbs from the beans, and healthy fats from olive oil. The fresh vegetables and herbs add plenty of vitamins and minerals.