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Tuna White Bean Salad

Tuna White Bean Salad Recipe Collage

This tuna white bean salad is perfect for picnics or quick lunch. If you love Mediterranean food, you will enjoy this super easy recipe!

Tuna White Bean Salad Picture

Guys, the summer is just behind the corner. The weather is finally getting warmer and pretty soon none of us will be interested in spending hours in the kitchen cooking. That is why I am on the lookout for summer friendly recipes. You know those recipes that allow you to spend more time outdoors and less time indoors. Recipes like this tuna white bean salad!

It’s also a perfect desk lunch recipe so if you are looking for quick lunch ideas for work, this easy tuna salad is it! You see, it’s ready in about 5-7 minutes. Isn’t that great? Healthy kale salad and watermelon cherry salad are other perfect summer lunches or side dishes ready in no time. I also like chicken salad and even though it takes a bit longer to prepare it, it is worth it.

Tuna White Bean Salad Images

Now guys, are you familiar with a Mediterranean diet? This diet is all about eating fruits and vegetables, fish, whole grains, herbs & seeds, healthy fats mainly… basically all things that people living in Mediterranean countries tend to eat a lot. It is said to be one of the healthiest diets in the world.

I am a huge fan of Mediterranean food and since living in Spain I have been following this diet. Not intentionally though. Olives, olive oil, fish, fruits and veggies have became part of our every day’s menu somehow naturally and we seem to be enjoying eating them a lot.

Tuna White Bean Salad Photos

Just so you know this does not mean that we don’t eat sweet desserts, fatty or fried foods. Not at all! You can find a lot of dessert recipes on my blog. And I tell you the Spaniard eat a lot of those foods as well! Take churros for example. This deep fried sweet treat is widely enjoyed by Spaniards not only for breakfast but also during their fiestas (and there are a lot of them throughout the year). So there you go.

You can enjoy Mediterranean diet meals as well as other not-so-healthy foods. I think the key is a balanced diet. You had deep fried chicken for dinner last night? Why not having this healthy tuna salad for lunch today!

Tuna White Bean Salad Pic

How to make tuna white bean salad

The preparation is very simple. Get a bowl and throw all the ingredients in. I cut my cherry tomatoes in halves but you don’t have to. Slice the onion as thinly as possible and add as much as you like. I personally think that ½ a small onion is plenty but feel free to adjust the amount to your taste.  Fresh basil is optional but I recommend adding a few leaves to your salad.

To make the dressing you just combine extra virgin olive oil with balsamic vinegar. Well, you will notice that those two do not really combine but that’s fine. They will come together when pouring. So simply pour this over tuna white bean salad and you are ready to serve.

Note: I bought a jar of cooked white beans in a supermarket. However, if you prefer cooking beans yourself, go ahead and do it.

Tuna White Bean Salad Photo

Ingredients Substitutions

  • Cherry tomatoes – Use any tomatoes you like. If you don’t like them, try using avocado instead
  • Black olives –  Omit or use green olives
  • Canned tuna – Now you can use fresh tuna and grill it if you like
  • White onion – Red onion or spring onion will work just as well

Want to see how to make Tuna White Bean Salad? Watch the video!

Tuna White Bean Salad Image
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5 from 1 vote

Tuna White Bean Salad

This tuna white bean salad is perfect for picnics or quick lunch. If you love Mediterranean food, you will enjoy this super easy recipe.
Prep Time5 mins
Total Time5 mins
Servings: 4 (as a side)
Calories: 339
Author: Julia

Ingredients

White Bean Salad:

  • 1½ cup Cherry Tomatoes
  • 1 cup Cooked White Beans
  • ½ cup Black Olives , pitted
  • ½ Small White Onion
  • 2⁄3 cup Canned Tuna (drained)
  • Fresh Basil (a few leaves)
  • Salt to taste

Balsamic Dressing:

  • 1 tbsp Balsamic Vinegar
  • 3 tbsp Extra Virgin Olive Oil
Prevent your screen from going dark

Instructions 

  • In a bowl combine cherry tomatoes (cut in halves), white beans, olives, drained tuna and thinly sliced onion.
  • To make the dressing combine olive oil with Balsamic vinegar (or pour these over the salad directly).
  • Sprinkle with salt, garnish with fresh basil leaves and serve.
Course: Appetizer, Lunch, Salad
Cuisine: Mediterranean
Nutrition Facts
Tuna White Bean Salad
Amount per Serving
Calories
339
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
3
g
19
%
Cholesterol
 
13
mg
4
%
Sodium
 
545
mg
24
%
Potassium
 
504
mg
14
%
Carbohydrates
 
14
g
5
%
Fiber
 
3
g
13
%
Sugar
 
2
g
2
%
Protein
 
26
g
52
%
Vitamin A
 
425
IU
9
%
Vitamin C
 
13.8
mg
17
%
Calcium
 
61
mg
6
%
Iron
 
2.9
mg
16
%
* Percent Daily Values are based on a 2000 calorie diet.
** As an Amazon Associate I earn from qualifying purchases.
Tried this recipe?Follow @happyfoodstube and tag #happyfoodstube
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Comments

  1. Edyta says

    25/05/2017 at 16:29

    Mediterranean food is all I want to eat. Thanks for the great Tuna salad recipe. I will definitely try it :)5 stars

    Reply
    • Julia | Happy Foods Tube says

      25/05/2017 at 17:57

      You are welcome! :)

      Reply
  2. maria clsoetohome says

    25/05/2017 at 17:18

    I was just debating what to make tonight w/o going to the grocery store. Think this is just it.

    Reply
    • Julia | Happy Foods Tube says

      25/05/2017 at 17:58

      :) Enjoy so! :)

      Reply
  3. Jill says

    25/05/2017 at 17:22

    This salad looks so fresh and inviting. I am a big fan of tuna and olives!

    Reply
    • Julia | Happy Foods Tube says

      25/05/2017 at 17:58

      Hope you’ll give it a go, Jill!

      Reply
  4. Luci's Morsels says

    25/05/2017 at 17:27

    This looks so good! I love how it’s packed with protein and so simple to make. Thank you for sharing!

    Reply
    • Julia | Happy Foods Tube says

      25/05/2017 at 17:59

      Yes! It can’t get any simpler than this.:)

      Reply
  5. Allison - Celebrating Sweets says

    25/05/2017 at 17:56

    This is the perfect summer meal! Light and healthy – love it!

    Reply
    • Julia | Happy Foods Tube says

      25/05/2017 at 20:05

      Thanks, Allison! It’s a great salad indeed! :)

      Reply

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Julia - Happy Foods Tube Hey! I am Julia. Follow me and I’ll show you that cooking & baking from scratch can be quick, easy and delicious! Read More…

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