Tuna White Bean Salad {Video}

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

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 summer watermelon cherry salad are other perfect summer lunches or side dishes ready in no time. I also like chicken salad with lima beans and even though it takes a bit longer to prepare it, it is worth it.

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.

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 recipe breakdown:
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.

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

5 from 1 vote

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Tuna White Bean Salad

Prep Time

5 mins

Total Time

5 mins

 

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

Course: Appetizer, Lunch, Salad

Cuisine: Mediterranean

Servings: 4 (as a side)

Calories: 339 kcal

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

Instructions

1. In a bowl combine cherry tomatoes (cut in halves), white beans, olives, drained tuna and thinly sliced onion.
2. To make the dressing combine olive oil with Balsamic vinegar (or pour these over the salad directly).
3. Sprinkle with salt, garnish with fresh basil leaves and serve.

Nutrition Facts

Tuna White Bean Salad

Amount Per Serving

Calories 339 Calories from Fat 171

% Daily Value*

Total Fat 19g 29%

Saturated Fat 3g 15%

Cholesterol 13mg 4%

Sodium 545mg 23%

Potassium 504mg 14%

Total Carbohydrates 14g 5%

Dietary Fiber 3g 12%

Sugars 2g

Protein 26g 52%

Vitamin A 8.5%

Vitamin C 16.7%

Calcium 6.1%

Iron 16.3%

* Percent Daily Values are based on a 2000 calorie diet.

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