Tuna and White Bean Salad
You’ve only got 10 minutes to prepare a lunch? This white bean and tuna salad is ultra-quick, healthy and filling all at once. One of my favorite summer salads.
Table of contents
Why I love white beans!
White beans are often underestimated, yet they are excellent for your health. Here are three reasons why I recommend eating them more regularly:
- High in protein: an ideal ingredient for vegetarian or vegan diets.
- Source of minerals and vitamins: white beans contain iron, zinc, magnesium and vitamins such as B6.
- Low-fat: they are low in fat but still provide a feeling of satiety.
If I’ve convinced you to eat white beans more often, then I suggest you try this white bean and parmesan soup (over 2 million views on Instagram!) or this delicious white bean and tomato stew with spinach.
Ingredients
- White beans: Use giant canned white beans to save time. Drain well before adding to the salad.
- Canned tuna: A tin of canned tuna, ideally au naturel or in olive oil for extra flavor.
- Red onion: For extra flavour, replace with a yellow onion or shallot.
- Cucumber: For freshness and crunch.
- Fresh herbs: I like to use parsley and dill, which go well with tuna.
- Untreated lemon: I use the zest and juice.
- Olive oil: Use extra-virgin olive oil if possible.
You’ll find the exact quantities in the recipe card.
Preparation
This recipe is very quick – it usually takes me no more than 10 minutes to prepare!
- Preparation. Drain the white beans and tuna. Thinly slice the red onion, cut the cucumber into half-circles, chop the parsley and dill, grate the lemon zest and squeeze out its juice.
- Assembly. In a large bowl, combine all the ingredients with the lemon zest and juice, olive oil, salt and pepper. Mix well, adjust seasoning if necessary.
Ho to vary this tuna and white beans salad?
Here are a few ideas to vary this recipe:
- Chickpeas: Replace white beans with chickpeas or cooked green or brown lentils.
- Salmon: Use smoked salmon instead of tuna.
- Veggies: Replace cucumber with fennel, grated carrots or tomatoes.
- Herbs: Add fresh herbs such as mint, tarragon or chives.
More salad recipes
- Potato and green bean salad
- Lentil, mint and feta salad
- Kale, lentil and avocado salad
- Quinoa salad with mint and lime
FAQ : White Bean and Tuna Salad
Can I prepare this salad in advance? Yes, you can prepare this salad one or two hours in advance, but no more. Recheck the seasoning before serving, as the beans will absorb some of the dressing and the salad will lose its flavour.
How long does this salad keep? It keeps for 48 hours in the refrigerator.
Can we freeze this salad? No, I wouldn’t recommend freezing this salad, as the cucumber won’t stand up to freezing.
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Recipe card
Tuna and White Bean Salad
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Ingredients
- 14 oz canned white beans 400 g such as cannellini, drained and sinsed
- 1 can tuna 5 oz or 140 g drained
- 1 cup cucumber cut in half-moon slices (130 g)
- 1/2 red onion chopped
- 8 sprigs dill
- 8 sprigs flat-leaf parsley
- 4 tablespoons of olive oil
- 1 lemon zest and juice
- Sea salt
- Black pepper
Instructions
- Start by draining the white beans and tuna.
- Place the white beans, tuna, cucumber, red onion, parsley and dill in a large mixing bowl. Grate the zest of the lemon, squeeze out the juice and add to the salad.
- Then add the olive oil, sea salt and pepper. Mix well. Serve with grilled bread.
