5 from 42 votes
Tuna and White Bean Salad
This Tuna and White Bean Salad combines canned tuna and white kidney beans with fresh red onion, scallions, and parsley for a light, protein-rich dish. The salad is dressed with a lemon and olive oil vinaigrette seasoned simply with salt and pepper. The beans add creaminess and substance, while the fresh aromatics balance the richness of the tuna. This mixture can be served immediately or chilled to develop flavors further. It's a practical, no-cook option suitable for lunches or light dinners.
Prep Time
15 mins
Total Time
15 mins
Servings:
4
Calories:
410 kcal
Course:
Salad, Appetizer
Cuisine:
American
Ingredients
Salad
- 12 oz white kidney beans you can use canned beans) drained and rinsed, cooked, or navy beans
- 10 oz canned tuna drained
- ½ red onion chopped
- ½ cup scallions thinly sliced
- ⅓ cup parsley fresh
Dressing
- ½ cup extra virgin olive oil
- lemon juice of 1
- ½ teaspoon salt freshly ground
- ½ teaspoon black pepper freshly ground
Instructions
Salad
- In a large bowl, combine the beans, tuna, red onion, and scallions.
Cup of Yum
Dressing
- In a small bowl, combine oil, lemon juice, salt and black pepper.
- Add the dressing and cut fresh parsley to the salad, and toss gently until well combined. Taste for seasoning and add more salt and pepper if necessary. Refrigerate for 1 hour or serve immediately.
Notes
- Use fresh lemon juice instead of bottled for a brighter flavor in the dressing.
- Drain and rinse canned beans well to avoid excess salt and improve texture.
- Allow the salad to sit for an hour or more, or overnight, to let flavors develop further.
Nutrition Information
Calories
410kcal
(21%)
Carbohydrates
20g
(7%)
Protein
20g
(40%)
Fat
28g
(43%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
20g
(100%)
Trans Fat
0.003g
(0%)
Cholesterol
26mg
(9%)
Sodium
833mg
(35%)
Potassium
453mg
(10%)
Fiber
5g
(20%)
Sugar
1g
(2%)
Vitamin A
587IU
(12%)
Vitamin C
11mg
(12%)
Calcium
72mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 410
% Daily Value*
| Calories | 410kcal | 21% |
| Carbohydrates | 20g | 7% |
| Protein | 20g | 40% |
| Fat | 28g | 43% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 20g | 100% |
| Trans Fat | 0.003g | 0% |
| Cholesterol | 26mg | 9% |
| Sodium | 833mg | 35% |
| Potassium | 453mg | 10% |
| Fiber | 5g | 20% |
| Sugar | 1g | 2% |
| Vitamin A | 587IU | 12% |
| Vitamin C | 11mg | 12% |
| Calcium | 72mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.