Tuna and White Bean Salad

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4.67 de 3 votes

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Here’s a quick and easy recipe for Tuna White Bean Salad. White beans and tuna go perfectly well with fresh herbs and lemon. This salad is ideal for a lunch, as a side salad to a barbecue or for a takeaway meal.

The benefits of white beans

White beans are not always popular and that’s a shame because they are excellent for your health.

First of all, white beans are a great source of protein and are therefore ideal when following a plant based or even vegetarian diet. In addition, they contain many minerals such as iron, zinc or magnesium and vitamins such as vitamin B6.

Finally, white beans are practically fat-free and even help lower bad cholesterol levels thanks to their phytosterol content.

Zoom in on a plate of white bean salad with tuna

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Recipe for Tuna and White Bean Salad

For 3 servings you need the following ingredients.

Ingredients

  • 800 g canned giant white beans
  • 1 can of tuna
  • 1/2 cucumber
  • 1 red onion
  • 8 dill sprigs
  • 8 stems of parsley
  • 1 lemon, untreated
  • 3 tablespoons of olive oil
  • Salt and pepper

Are you missing an ingredient? Here are some tips on how to substitute certain ingredients.

Preparation

Start by draining the white beans and tuna. Thinly slice the red onion. Cut the cucumber into slices and then in half. Chop parsley and dill.

In a bowl, place the white beans, cucumber, red onion, parsley, dill and tuna. Grate the zest of the lemon and squeeze out the juice. Then add olive oil, salt and pepper. Mix well.

Top view of a plate of white bean salad with tuna on a white background

Frequently Asked Questions

Can I substitute some of the ingredients ?

As with every blog post, here are some tips for substituting ingredients in this recipe:

  • White beans: To vary this recipe, you can replace the white beans with chickpeas or lentils.
  • Canned tuna: You can substitute smoked salmon for tuna.
  • Cucumber: You can replace cucumber with other raw vegetables such as fennel, grated carrots or tomatoes.
  • Dill and parsley: You can add other fresh herbs like mint, tarragon or chives.

Can we prepare this salad in advance?

Yes, absolutely! You can prepare this white bean salad with tuna several hours in advance. Recheck the seasoning before serving as the beans tend to absorb all the sauce over time and you may need to add a little more lemon juice and olive oil.

Top view of a plate of white bean salad with tuna on a white background

How long will this salad keep?

This tuna and white bean salad can be stored in the refrigerator for 48 hours.

Can we freeze this salad?

No, I don’t recommend freezing this tuna and white bean salad.

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Print Recipe

Tuna and White Bean Salad

Here’s a quick and easy recipe for Tuna White Bean Salad. White beans and tuna go perfectly well with fresh herbs and lemon. This salad is ideal for a lunch, as a side salad to a barbecue or for a takeaway meal.
Like to support my work?Rate this recipe by clicking on the hearts!
4.7 de 3 votes

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Prep Time 10 mins
Cook Time 0 mins
Total Time 10 mins
Course Salad
Cuisine Mediterranean
Servings 3
Calories 468 kcal

Ingredients
  

  • 800 g giant white beans in can
  • 1 can of tuna
  • 1/2 cucumber
  • 1 red onion
  • 8 sprigs of dill
  • 8 stems of parsley
  • 1 lemon untreated
  • 3 tablespoons of olive oil
  • Salt and pepper

Instructions
 

  • Start by draining the white beans and tuna. Thinly slice the red onion. Cut the cucumber into slices and then in half. Chop parsley and dill.
  • In a bowl, place the white beans, cucumber, red onion, parsley, dill and tuna. Grate the zest of the lemon and squeeze out the juice. Then add olive oil, salt and pepper. Mix well.

Video

Nutrition

Sodium: 34mgCalcium: 229mgVitamin C: 29mgVitamin A: 475IUSugar: 4gFiber: 15gPotassium: 1417mgCholesterol: 1mgCalories: 468kcalMonounsaturated Fat: 11gPolyunsaturated Fat: 2gSaturated Fat: 2gFat: 16gProtein: 21gCarbohydrates: 65gIron: 9mg
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