Description
A hearty, protein-packed salad blending flaky tuna with creamy white beans, fresh herbs, lemon juice, and capers—perfect as a quick meal or make-ahead staple.
Ingredients
Two 5-ounce cans canned tuna in olive oil
One 15-ounce can white beans (cannellini or great northern), drained and rinsed
1/4 cup red onion, finely diced
1 tablespoon capers
2 tablespoons fresh parsley or basil, chopped
2 tablespoons lemon juice
2 tablespoons extra virgin olive oil
Salt & pepper to taste
Instructions
1. Drain your tuna and beans. Rinse the beans to remove excess sodium.
2. In a bowl, flake your tuna with a fork. Combine it with the drained beans.
3. Add diced red onion, capers, fresh herbs, and lemon juice.
4. Drizzle olive oil over the top and toss gently.
5. Add salt and freshly cracked black pepper to taste.
6. Let it sit for 5 minutes to let flavors mingle—or refrigerate for an hour for a chill option.
Notes
Swap tuna for canned salmon or use chickpeas instead of white beans.
Add Dijon mustard, roasted red peppers, or olives for extra flavor.
Top with toasted seeds or nuts for texture.
Serve over greens, on crusty bread, or with quinoa.
- Prep Time: 3 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups
- Calories: 350
- Sugar: 2g
- Sodium: 420mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 7g
- Protein: 26g
- Cholesterol: 30mg
Keywords: tuna salad, white bean salad, healthy lunch, pantry meal