White Bean and Tuna Salad
A light, protein-packed salad that comes together in minutes. Tender white beans and flaked tuna get a bright, lemony dressing with fresh parsley and thinly sliced red onion. Perfect for a quick lunch or a no-cook dinner on warm evenings.
For 4 servings
- prep
Drain and prep the beans and tuna.
1.Open the cans of cannellini beans and tuna.2.Drain both thoroughly in a colander and give the beans a quick rinse under cold water.3.Let them sit in the colander for a couple of minutes to drain well.TIPThorough draining keeps the salad from becoming watery — well-drained beans soak up the dressing better. - mix
Make the lemon dressing.
1.In a small bowl, whisk together the olive oil and fresh lemon juice.2.Add one pinch of salt and one pinch of black pepper.3.Whisk until the mixture is well combined and slightly emulsified. - assemble
Combine the salad.
1.In a large mixing bowl, flake the drained tuna with a fork.2.Add the drained beans, thinly sliced red onion, and chopped parsley.3.Pour the lemon dressing over the top and fold everything together gently so the beans stay whole. - rest · ~10 min
Rest the salad before serving.
Let the salad sit at room temperature for about 10 minutes. This allows the beans to absorb the lemony dressing and the flavors to meld.
TIPFor even better flavor, cover and refrigerate for 30 minutes, then bring back to cool room temperature before serving. - serve
Serve at cool room temperature.
Transfer to a serving bowl and enjoy as a light lunch or dinner.
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 canned liquid taste.
- 2Use oil-packed tuna for a richer flavor, then reduce the olive oil by 1 tablespoon.
- 3Let the salad rest for 10 minutes after mixing so the beans absorb the lemony dressing.
- 4Slice the red onion as thinly as possible — paper-thin rings distribute flavor without overwhelming.
- 5For a make-ahead lunch, store dressing separately and toss just before serving to keep the salad crisp.
Adapt it for your goals.
Low-oil
Replace half the olive oil with plain yogurt or a splash of the bean liquid (aquafaba) to reduce fat while keeping the dressing creamy and tangy.
high proteinHigh-protein
Add 1/2 cup of crumbled feta cheese or a handful of pine nuts for extra protein and a salty crunch.
veganVegan
Replace the tuna with 1 cup of chopped marinated artichoke hearts or smoked tofu for a plant-based protein swap.
low carbLow-carb
Omit the beans and double the tuna, adding chopped cucumber and bell peppers for crunch without the carbohydrates.
spicySpicy
Add 1/2 teaspoon of red pepper flakes or a pinch of cayenne to the dressing for a subtle heat that complements the lemon and tuna.
Why this is on our healthy list.
High in Lean Protein
Canned tuna and cannellini beans together provide a substantial amount of satiating, low-fat protein, supporting muscle repair and fullness.
Rich in Dietary Fibre
White beans are packed with soluble fibre, which aids digestion and helps maintain steady blood sugar levels.
Good Source of Omega-3s
Tuna (especially light skipjack) naturally contains omega-3 fatty acids that support heart and brain health.
Low in Saturated Fat
The dressing uses olive oil, a heart-healthy monounsaturated fat, and the salad contains no butter, cream, or cheese.
Vitamin C from Lemon & Parsley
Fresh lemon juice and parsley add a boost of vitamin C, which supports immune function and iron absorption.
Frequently asked questions
Yes — cook 1 cup of dried cannellini beans until tender, then cool and drain thoroughly before using. This yields about 3 cups of cooked beans.
