Tuna and White Bean Summer Salad
This vibrant salad combines flaky tuna, creamy white beans, juicy cherry tomatoes, and crisp cucumbers in a lemony olive oil dressing. It’s high in protein and fiber, easy to prepare, and perfect as a light main dish or a picnic side.
Time
Prep Time: 15 minutes
Total Time: 15 minutes
Ingredients
2 cans (5 oz / 140 g each) tuna in olive oil or water, drained
1 can (15 oz / 400 g) cannellini beans (or great northern beans), rinsed & drained
1 cup cherry tomatoes, halved
1 medium cucumber, diced
¼ small red onion, thinly sliced
¼ cup Kalamata olives, halved
2 tbsp fresh parsley, chopped
2 tbsp fresh basil or mint, chopped
Dressing
3 tbsp extra virgin olive oil
Juice of 1 lemon
1 tsp red wine vinegar
1 clove garlic, minced
½ tsp dried oregano
Salt & black pepper, to taste
Optional Garnishes
Crumbled feta cheese
Extra lemon wedges
Instructions
Prepare the Salad Base
In a large bowl, combine tuna, white beans, tomatoes, cucumber, red onion, and olives.
Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, vinegar, garlic, oregano, salt, and pepper.
Toss & Garnish
Pour dressing over salad and toss gently.
Sprinkle with parsley and basil.
Top with feta (if using).
Serve
Enjoy immediately or refrigerate for 20 minutes to let flavors meld.
Notes & Tips
Make It Ahead: Flavors develop even more after chilling; keeps well for 2 days.
Add Crunch: Toss in diced bell peppers or celery.
Protein Boost: Add a boiled egg or grilled shrimp.
Low-Carb Friendly: Serve on a bed of arugula or baby spinach instead of with bread.
Frequently Asked Questions
Q: Can I use fresh tuna instead of canned?
A: Yes — grill or sear tuna steaks, flake them, and add to the salad.
Q: Can I swap beans?
A: Absolutely! Chickpeas or navy beans work just as well.
Q: How do I make it dairy-free?
A: Simply skip the feta cheese.
Nutritional Information
Calories: 330
Protein: 26g
Fat: 13g
Carbs: 28g
Fiber: 8g
Sodium: 460mg