Published by Sheena Strain, last updated
Recipe
You’ll love my Tuna & White Bean Salad with Red Wine vinegar dressing! It’s packed full of protein and contains tuna, white beans and fresh parsley. It’s A really healthy, low calorie lunch or dinner option, this salad is ready to eat in less than 5 Minutes!
Where does Tuna and White Bean Salad come from?
The truth is that I’m not 100% sure of the origin of this particular dish, but I do know that the combination of tuna and Cannellini Beans is a pretty classic Italian flavor combination so I’m going to give my Italian friends a nod !
Here in the USA it’s a pretty popular salad, and it’s easy to see why. Sometimes you don’t need a complex recipe to pack a great flavor punch, as long as you have quality ingredients you’re good to go!
What Ingredients do I need to make this?
This recipe is a combination of both canned beans and tuna, and fresh onion and parsley mixed together with a vinaigrette dressing.
Really you can use any canned tuna you like, but the chunkier the better so that it will hold up when you mix it. I also recommend that you rinse and drain the white beans well to remove the starchy liquid from the can.
You can swap red onions for green onions if you prefer, or if you have a mild onion like a Vidalia that will work well too.
The first step in making this salad is to drain the canned tuna, reserving the oil from the can. If you are using tuna canned in water that it totally fine, you will simply need to use bottled olive oil for the dressing instead.
Then I make sure to rinse and drain the canned white beans well before I add them to the salad, you don’t want them to be too wet when you putthem into the bowl.
Next,I simply chop up the red onion and parsley to mix in at the end. I cut my red onion into thin slices like you see in the photos, but you can finely chop it into little pieces if you prefer.
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I love to create quick, easy recipes that don’t require a lot of skill in the Kitchen, so don’t leave without checking some of them out! Alisa at Go Dairy Free has a lovely Dairy-Free Ranch Pasta Salad that would be perfect for this hot weather and looks very easy to make.
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Tuna White Bean salad
You’ll love my Tuna & White Bean Salad with Red Wine vinegar dressing! It’s packed full of protein and contains tuna, white beans and fresh parsley. It’s A really healthy, low calorie lunch or dinner option, this salad is ready to eat in less than 5 Minutes!
Prep Time: 15 minutes
Total Time: 15 minutes
Total Carbs: 25 g
Protein: 27 g
Servings: 6
5 from 27 votes
Ingredients
- 14oztuna, canned in oil
- 30ozcans cannelini white beans, drained and rinsed
- 1mediumred onion, thinly sliced
- salt
- ground black pepper
- 4tbspolive oil
- 2tbspred wine vinegar
- 2tbspparsley, chopped, you can also use Basil, Oregano or other fresh herbs.
Instructions
Drain the canned tuna and add to a large bowl. If the tuna is packed in olive oil, reserve it for use in the dressing. Add the white beans to the tuna and stir to combine.
Mix the oil, vinegar and seasonings together, then pour over the fish/bean mixture, you may not need to add all of it.
Serve sprinkled with fresh chopped parsley.
Recipe Notes
adapted from food network
Nutrition Facts
Tuna White Bean salad
Amount Per Serving
Calories 371Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 3g19%
Cholesterol 11mg4%
Sodium 550mg24%
Potassium 143mg4%
Carbohydrates 25g8%
Fiber 6g25%
Protein 27g54%
Vitamin A 160IU3%
Vitamin C 1.7mg2%
Calcium 95mg10%
Iron 4.1mg23%
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional information on Noshtastic is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site.
Author: Sheena Strain
Course:Main Course
About Sheena Strain
Sheena Strain is the proud owner of Noshtastic, a gluten free website that specializes in easy family meals including Low Carb, Keto, Paleo, Whole30, and many pressure cooker recipes.
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Kathy says
Delicious. used good quality tuna, Great Northern Beans, one can and chopped fresh dill.Reply
Rebecca says
I made this for lunch and it was so good. I loved it by itself, but I added some baby lettuce and grape tomatoes to make it a full lunch. Also added a dash of dill because I love it with fish. Yummy!Reply
NeeNee says
Used a 5 oz. can of tuna in water, drained, and 15 1/5 can of beans. Vidalia onion and fresh parsley from my garden. Added the parsley to the salad, adjusted oil and vinegar. Delicious, can’t wait to make it again, next time fresh dill. Good refreshing salad.Reply
Terri says
I’ve been making this salad for years. I got it out of an Italian cookbook. It’s called Tuscan bean salad. Made pretty much the same as yours with the addition of fresh thyme, and garnished with sliced tomatoes and sliced boiled eggs. We love it!Reply
Joanne C says
Excellent, tasty and quick. Would make this again.Reply
Linda says
This salad was delicious. Great recipe for someone on the Mediterranean diet. I added crushed red pepper flakes for a little kick.Reply
Brooke M says
Turned out great! I served it over a bed of spinach with a few slices of avocado on the side. Tweaked it by adding balsamic vinegar and a splash of actual red wine instead of the red wine vinegar which I didn’t have, ha! Loved the balsamic with it.At first my kids were like “no way!” …but after my 8yo daughter tried mine, she went and made her own copycat plate 🙂
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Brooke M says
Why are there two different listed quantities for olive oil?
Reply
Sheena Strain says
Good catch! It’s an error, I fixed it.
Reply
Kathy Bell says
Where does all that sodium come from?
Reply
Sheena Strain says
Hi Kathy, it mostly comes from added salt which you can adjust to your taste.There will be some salt in the canned beans and fish too. 550mg is less than 1/4 tsp salt.
Reply
Tracu says
Yum! Served with slices of avocado…..even better!Reply
Sheena Strain says
Yes! Avocado with my tuna salad sounds amazing, I’ll need to try that next time I make it!!
Reply
Elle says
I love this salad, and the photos are very pretty too!Reply
Sheena Strain says
I’m so glad you liked it!
Reply