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–+ servings
Tuna and White Bean Salad

Tuna and White Bean Salad: A Bright, Protein-Packed Delight

Tuna and White Bean Salad is a nutritious, mayo-free meal packed with protein and vibrant flavors.
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Prep Time 10 minutes
Chilling Time 30 minutes
Total Time 40 minutes
Servings: 2 servings
Course: Salad
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 can Tuna (packed in olive oil)
  • 1 cup Cannellini Beans Rinsed well before use
  • 0.5 medium Red Onion Finely chopped
  • 0.5 cup Fresh Parsley Chopped
For the Lemon Vinaigrette
  • 2 tablespoons Fresh Lemon Juice Essential for the dressing
  • 4 tablespoons Olive Oil High-quality recommended
  • 1 teaspoon Dijon Mustard Can substitute yellow mustard
  • 1 teaspoon Dried Oregano Fresh oregano can be used
  • to taste Salt
  • to taste Black Pepper

Equipment

  • Mixing Bowl
  • Small bowl
  • fork
  • whisk

Method
 

Step-by-Step Instructions
  1. Drain and flake the tuna into a large mixing bowl.
  2. Prepare the rinsed cannellini beans, chopped red onion, and parsley.
  3. In a small bowl, combine lemon juice, olive oil, Dijon mustard, and oregano; whisk until emulsified.
  4. Pour the vinaigrette over the tuna and bean mixture, and toss gently.
  5. Season with salt and black pepper to taste; serve immediately or chill for 30 minutes.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 25gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 12gCholesterol: 40mgSodium: 300mgPotassium: 600mgFiber: 8gSugar: 2gVitamin A: 5IUVitamin C: 20mgCalcium: 10mgIron: 15mg

Notes

This salad can be stored in an airtight container for 2-3 days in the fridge. Flavors meld beautifully over time.

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