White Bean and Tuna Salad
A classic Mediterranean-inspired salad featuring flaky tuna, creamy cannellini beans, and peppery arugula, all tossed in a simple lemon-olive oil vinaigrette. A perfect light lunch ready in minutes.
For 2 servings
Make the lemon vinaigrette.
In a large salad bowl, whisk together the olive oil, fresh lemon juice, salt, and black pepper until well combined.
Combine the main ingredients.
To the bowl with the vinaigrette, add the drained tuna, rinsed cannellini beans, thinly sliced red onion, and chopped parsley. Gently toss everything together until just combined.
TIPBe careful not to overmix, as this can break down the beans and tuna into a paste.Fold in arugula and serve.
Just before serving, add the fresh arugula to the bowl and gently fold it in. Serve immediately with whole-grain crackers on the side.
TIPAdding the arugula at the last minute ensures it stays crisp and doesn't become soggy.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a milder onion flavor, you can soak the sliced red onion in a bowl of cold water for 10 minutes before adding it to the salad.
- 2This salad is excellent for meal prep. Prepare the bean and tuna mixture and store it in an airtight container. Keep the vinaigrette and arugula separate, and combine everything just before you're ready to eat.
- 3Feel free to add other fresh herbs like dill or chives for extra flavor.
- 4Ensure the tuna and beans are drained and rinsed very well to avoid a watery salad.
Adapt it for your goals.
High protein
Add one chopped hard-boiled egg per serving for an extra boost of protein and creaminess.
vegetarianVegetarian
For a plant-based version, replace the tuna with 1 cup of chickpeas and a pinch of kelp granules for a subtle sea flavor.
quickQuick
Use a quality store-bought lemon vinaigrette to make this recipe even faster.
kid friendlyKid friendly
Swap the arugula for milder baby spinach and serve the salad inside a whole-wheat pita pocket.
Why this is on our healthy list.
Excellent Source of Lean Protein
Tuna is packed with high-quality protein, which is crucial for building and repairing tissues, and helps keep you feeling full and satisfied.
Rich in Fiber
Cannellini beans provide a significant amount of dietary fiber, which supports digestive health, helps regulate blood sugar, and can contribute to lower cholesterol levels.
Heart-Healthy Fats
The extra virgin olive oil in the vinaigrette is a great source of monounsaturated fats and omega-3 fatty acids, which are known to support cardiovascular health.
Packed with Vitamins and Minerals
This salad offers a range of micronutrients, including iron and magnesium from the beans, and vitamins A, C, and K from the arugula and parsley.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides lean protein from tuna, complex carbohydrates and fiber from the beans, healthy monounsaturated fats from olive oil, and vitamins from the fresh greens and herbs.