This tuna white bean salad is a fresh and protein-packed option that’s easy to whip up in just 15 minutes. With bright flavors from lemon and fresh herbs, it’s a perfect quick meal or light lunch.
This recipe addresses challenges like lack of freshness and insufficient flavor commonly found in quick salads, making it a reliable choice for healthy meals.
I’ve found that many salads can feel a bit lackluster or heavy, especially when looking for something nutritious. This recipe hits the spot with its lightness and satisfying texture, no soggy bits here! It’s something I often prepare on busy weeknights when I need dinner to be hassle-free yet tasty.
You’ll appreciate how well this salad keeps its crunch and freshness, especially served over a bed of arugula or spinach. Plus, with no cooking time involved, you can simply mix, chill, and enjoy in just a quarter of an hour.
If you want to complement this dish, check out my Tuna Salad Sliders for an easy twist!
Table of contents
Why You Will Love This Recipe
- Quick and No-Cook , You can whip up this tuna white bean salad in just 15 minutes, making it a go-to option for busy weeknights or spontaneous lunch plans.
- Healthy and Satisfying , Packed with protein and fiber from the tuna and navy beans, this salad keeps you feeling full longer without weighing you down, making it a great choice for a nutritious meal.
- Bright and Flavorful , The fresh lemon juice, garlic, and dill create a zesty dressing that complements the creamy beans and savory tuna, ensuring every bite is packed with flavor.
- Fresh Greens Boost , Tossing in baby arugula or spinach adds a wonderful crunch and extra nutrients that elevate this salad, giving it a satisfying texture and vibrant color.
High Protein Tuna White Bean Salad
- Prep Time: 15 minutes
- Cool Time: 0 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 2 servings 1x
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Gluten Free
Description
A quick no-cook Mediterranean tuna and white bean salad with lemon-dill vinaigrette , high-protein, gluten-free, and ready in 15 minutes.
Ingredients
-
- 15.5 ounces (439 g) navy beans, rinsed well
- 2 packets (3 ounces each / 85 g each) tuna in water, drained
- 1 teaspoon capers
- 1 tablespoon fresh dill, chopped
- 2 tablespoons red onion, sliced and chopped
- 3 cups baby arugula or spinach
- 1 tablespoon lemon juice, freshly squeezed
- 1 clove garlic, grated
- ½ teaspoon Dijon mustard
- ¼ teaspoon kosher salt
- Black pepper, to taste
- 2 tablespoons extra-virgin olive oil
Instructions
- Step 1: Whisk the Dressing: In a large bowl, whisk together 1 tablespoon lemon juice, 1 grated garlic clove, ½ teaspoon Dijon mustard, ¼ teaspoon kosher salt, and black pepper to taste until blended evenly.
- Step 2: Emulsify with Olive Oil: Slowly pour in 2 tablespoons extra-virgin olive oil while continuously whisking until the dressing is thoroughly combined and emulsified with a smooth consistency.
- Step 3: Gently Fold in Ingredients: Add the rinsed navy beans, drained tuna, 1 teaspoon capers, 1 tablespoon chopped dill, and 2 tablespoons chopped red onion to the bowl. Gently fold these ingredients into the dressing to keep the beans intact and preserve texture.
- Step 4: Coat and Combine: Stir the mixture carefully until all ingredients are evenly coated with the vinaigrette and the beans appear enveloped in the dressing.
- Step 5: Serve on Greens: Place 1 ½ cups baby arugula or spinach on each shallow bowl or plate. Top each bed of greens with half of the tuna and bean mixture immediately to maintain freshness and crispness.
- Step 6: Repeat and Enjoy: Repeat the layering with the remaining 1 ½ cups greens and the remaining tuna-bean mixture. Serve right away to keep the greens crisp.
Notes
-
- Storage Tips: – Room Temperature: Store in an airtight container at room temperature up to 4 hours to maintain fresh texture and flavor. – Refrigeration: Keep the salad in an airtight container in the refrigerator for up to 2 days. Stir gently before serving to redistribute the dressing. – Freezing: Do not freeze. Freezing degrades the beans and greens texture, so it is best to consume fresh or refrigerated within 2 days.
- Expert Tips: – If the salad seems too dry, add 1 tablespoon of extra-virgin olive oil at a time, stirring gently to moisten to desired consistency. – To handle excess dressing, mix 1 tablespoon lemon juice with 2 teaspoons Dijon mustard to create a thicker dressing that clings better. – Serve immediately after preparation to prevent arugula or spinach from wilting. – For stronger flavor, add an extra ⅛ teaspoon salt or more freshly cracked black pepper before serving. – If tuna is too chunky, break it apart gently with a fork prior to mixing for even distribution throughout the salad.
- Reheating Instructions: Not applicable; this salad is intended to be served fresh and cold.
- Serving Suggestions: – Accompany with gluten-free crackers or pita chips for added crunch. – Pair with a side of mixed greens or a Mediterranean cucumber salad for a refreshing complement. – Use as a filling for stuffed bell peppers or lettuce wraps. – Works well as a base for brown rice bowls or quinoa salads. – Top with a drizzle of balsamic glaze, a dollop of tzatziki, or an extra squeeze of fresh lemon juice for brightness.
- Recipe Variations: – Substitute canned cannellini or great northern beans for navy beans in equal measure (15.5 ounces/439 g). – Swap fresh parsley for dill (use 1 tablespoon chopped) for a different herbal flavor. – Use baby spinach or arugula depending on availability and preference.
- Ingredient Notes: – Tuna: Select high-quality canned tuna packed in water, preferably sustainably sourced, for cleaner taste. – White Beans: Use canned navy, cannellini, or great northern beans, rinsed well to reduce sodium and prevent a salty flavor. – Olive Oil: Opt for good quality extra-virgin olive oil to enhance flavor and provide richness. – Lemon Juice: Freshly squeezed juice is essential for bright, vibrant flavor; avoid bottled lemon juice. – Red Onion: Choose firm bulbs with no soft spots to maintain crispness and avoid spoilage. – Herbs: Flat-leaf fresh parsley or dill adds color and fresh flavor; avoid wilted herbs for best results.
Nutrition
- Serving Size: 1 of 2 servings
- Calories: 350
- Sugar: 1g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 7g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 90mg
Ingredient Notes
- Tuna: Aim for high-quality canned tuna packed in water for a cleaner taste. It adds protein and heartiness to the salad. Look for brands that are sustainably sourced.
- White beans: Canned cannellini or great northern beans work best. They give a creamy texture and help make the salad filling. Rinse well to remove excess sodium before adding.
- Olive oil: A good-quality extra virgin olive oil enhances flavor and adds richness. It’s important for moisture and ties all the ingredients together nicely.
- Lemon juice: Freshly squeezed lemon juice brightens the dish and balances flavors. Avoid bottled juice, as it can taste flat and less vibrant.
- Red onion: A small amount of finely chopped red onion adds a nice bite. Look for firm bulbs, soft ones may spoil the salad’s freshness.
- Parsley: Fresh parsley is a great herb choice for freshness and color. Use flat-leaf parsley for better flavor and avoid wilted leaves for the best presentation.
- Garlic: Freshly minced garlic brings depth to the salad. Be careful not to overpower; one small clove is usually enough for a balanced taste.
- Tuna: Aim for high-quality canned tuna packed in water for a cleaner taste. It adds protein and heartiness to the salad. Look for brands that are sustainably sourced.
- White beans: Canned cannellini or great northern beans work best. They give a creamy texture and help make the salad filling. Rinse well to remove excess sodium before adding.
- Olive oil: A good-quality extra virgin olive oil enhances flavor and adds richness. It’s important for moisture and ties all the ingredients together nicely.
- Lemon juice: Freshly squeezed lemon juice brightens the dish and balances flavors. Avoid bottled juice, as it can taste flat and less vibrant.
- Red onion: A small amount of finely chopped red onion adds a nice bite. Look for firm bulbs, soft ones may spoil the salad’s freshness.
- Parsley: Fresh parsley is a great herb choice for freshness and color. Use flat-leaf parsley for better flavor and avoid wilted leaves for the best presentation.
- Garlic: Freshly minced garlic brings depth to the salad. Be careful not to overpower; one small clove is usually enough for a balanced taste.
Recipe Tips
- If your salad seems too dry, add 1 tablespoon of olive oil at a time to moisten it, stirring gently after each addition until desired consistency is reached.
- When excess dressing accumulates, mix 1 tablespoon of lemon juice with 2 teaspoons of Dijon mustard to create a thicker dressing that clings better to ingredients.
- If your greens wilt quickly, serve the salad immediately after preparation, ensuring the arugula or spinach remains crisp and fresh for optimal texture.
- For bland flavors, add an extra nip of salt (1/8 teaspoon) or additional freshly cracked black pepper to the salad mixture before serving for enhanced seasoning.
- If your tuna feels too chunky, break it apart gently with a fork before mixing to create a more even distribution throughout the salad, ensuring every bite is flavorful.
Serving Suggestions
Serve the tuna white bean salad with gluten-free crackers or pita chips for a crunchy contrast. I enjoy pairing it with a side of mixed greens or a Mediterranean cucumber salad, which adds a refreshing touch.
Use the tuna white bean salad to create stuffed bell peppers or lettuce wraps for a fun twist. It also works well as a filling for brown rice bowls or quinoa salads, providing a nutritious base.
Top with a drizzle of balsamic glaze or a dollop of tzatziki for added flavor. A squeeze of fresh lemon juice brightens the dish and complements the ingredients nicely.
Recipe variations
- You can use canned chickpeas instead of navy beans for a slightly nuttier texture and similar protein content in the tuna white bean salad.
- Add 1 teaspoon of chopped fresh parsley or basil along with the 1 tablespoon of dill to vary the herb profile and brighten the salad flavors.
- Either tuna packed in water or oil can be used; drain well and adjust the olive oil amount to 1 tablespoon if using tuna in oil.
- If doubling the recipe, increase lemon juice to 2 tablespoons and olive oil to 4 tablespoons to maintain the correct vinaigrette consistency for the salad.
- This salad complements my Mediterranean Hummus Bowl well, sharing similar vibrant flavors and fresh ingredients for a balanced meal.
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How to Store?
To keep your tuna white bean salad fresh and delicious, follow these storage tips:
Room Temperature: Store in an airtight container at room temperature up to 4 hours to maintain fresh texture and flavor integrity.
Refrigeration: Place in an airtight container in the refrigerator for up to 2 days, stirring gently before serving to redistribute dressing.
Freezing: Do not freeze as the beans and greens lose texture and quality; best to consume fresh or refrigerated within 2 days.
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