Tuna and White Bean Salad
This tuna and white bean salad recipe brings together creamy cannellini beans, flaky tuna, and a bright lemon dressing in one simple bowl. It comes together in under fifteen minutes with no cooking required.
Equipment
- Glass mixing bowl set - for combining ingredients
- Small bowl or jar - for whisking dressing
- Citrus juicer - optional but recommended
- Whisk
- Colander - for draining and rinsing beans
- Cutting board
- Chef's knife
- Garlic press - optional but recommended
- Measuring spoons
- Wooden salad bowl - optional, for serving
Ingredients
- 2 jars cannellini beans - 15 oz / 425 g each, drained and rinsed
- 2 cans tuna packed in olive oil - 5 oz / 142 g each, drained
- 1/2 cup red onion - 60 g, finely diced
- 1 stalk celery - about 50 g, finely diced
- 1/4 cup fresh flat-leaf parsley - 10 g, chopped
- 1 clove garlic - small, minced or grated
- 3 tablespoons extra virgin olive oil - 45 ml
- 2 tablespoons fresh lemon juice - 30 ml, from about 1 lemon
- 1 teaspoon Dijon mustard - 5 g
- 1 tablespoon capers - 10 g, drained
- 1/2 teaspoon kosher salt - 3 g, plus more to taste
- 1/4 teaspoon black pepper - 1 g, freshly cracked
Instructions
- Open and drain the canned beans, rinse thoroughly under cold water, and drain well. Open and drain the tuna, pressing gently to remove excess liquid. Transfer both to a large mixing bowl.
- Finely dice the red onion and celery. Chop the fresh parsley. If desired, soak the diced onion in cold water for 5 minutes to mellow the bite, then drain well.
- In a small bowl or jar, combine the minced garlic, Dijon mustard, and lemon juice. Whisk until smooth. While whisking continuously, slowly drizzle in the olive oil until the dressing is emulsified and slightly thickened. Season with salt and pepper.
- Add the diced onion, celery, parsley, and capers to the bowl with the beans and tuna. Pour the dressing over the top. Gently fold everything together until well coated, being careful not to overmix and break up the beans.
- Let the salad rest for at least 10 minutes to allow the flavors to meld. Taste and adjust seasoning if needed. Serve at room temperature or chilled, on its own or over a bed of greens.
Notes
- Use tuna packed in olive oil for the best flavor and texture. Water-packed tuna works too, but the salad will taste slightly leaner.
- Don't skip the resting time. Letting the salad sit for 10-15 minutes allows the beans to absorb the dressing and the flavors to develop fully.
- Rinse canned beans well to remove the starchy liquid that can give the salad a tinny taste.
- Mellow raw onion by soaking diced pieces in cold water for 5 minutes, then draining thoroughly before adding to the salad.
- Season in layers for the best flavor: lightly salt the beans, season the dressing separately, then taste and adjust the finished salad.
- Fold gently when combining ingredients to keep the beans intact and preserve the salad's texture.
- Make it ahead for even better flavor. This salad tastes fantastic the next day after the ingredients have had time to meld.
- Storage: Keep in an airtight container in the refrigerator for up to 3-4 days. Give it a good stir before serving leftovers as the dressing may settle.
- Avoid freezing as the texture of the beans and vegetables will not hold up well after thawing.
- Variation ideas: Try adding cherry tomatoes, roasted red peppers, or swap in chickpeas. For a Greek twist, add feta, Kalamata olives, and cucumber.
Nutrition
Serving: 1servingCalories: 310kcalCarbohydrates: 24gProtein: 24gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 8gCholesterol: 25mgSodium: 620mgPotassium: 780mgFiber: 8gSugar: 2gVitamin A: 4IUVitamin C: 15mgCalcium: 8mgIron: 12mg
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