This White Bean Tuna Salad is a wholesome, protein-packed dish that blends creamy beans, tender tuna, and crisp vegetables for a refreshing and satisfying meal.
Rich in plant-based protein, fiber, and healthy fats, it supports heart health and sustained energy.
Quick to prepare and naturally flavorful, it’s perfect for weeknight dinners, meal prep, or a light, nutritious lunch.
White Bean Tuna Salad
Equipment
- 1 large mixing bowl
- 1 small mixing bowl
- Measuring cups – 1 set
- Measuring spoons – 1 set
- Whisk
- Cutting board
- Chef’s Knife
- Salad serving spoon
Ingredients
- 2 cans 540 ml each no-salt-added white beans (about 4½ cups), drained and rinsed
- 1 can 184 g white flaked tuna packed in water, drained
- ½ cup celery finely chopped
- ½ cup red bell pepper finely chopped
- ½ cup red onion finely chopped
- 1½ cups arugula loosely packed
- 3 tbsp extra virgin olive oil
- 1½ tbsp red wine vinegar
- 1 tsp dried oregano
- ½ tsp kosher salt adjust to taste
- ¼ tsp ground black pepper
- ¼ tsp garlic powder
Instructions
- Prepare the Ingredients: Begin by gathering all ingredients and equipment. This will streamline your cooking process and ensure nothing is overlooked. Open the cans of white beans and tuna, and wash fresh vegetables thoroughly. Ensure your cutting board, knife, and bowls are clean and ready for use to maintain both flavor and hygiene.
- Drain and Rinse the Beans: Place the canned white beans in a fine mesh strainer or colander. Drain completely to remove liquid, then rinse under cold running water for about 30 seconds. This step removes excess sodium and starch, improving texture and flavor. Shake gently to ensure all beans are evenly drained before adding to the salad.
- Drain the Tuna: Open the can of tuna and drain thoroughly. Use a fork to press lightly against the tuna to remove excess water. This ensures the tuna remains flaky without becoming soggy. Proper draining is key to maintaining the texture and flavor balance of the salad.
- Chop the Vegetables: On a clean cutting board, finely chop the celery, red bell pepper, and red onion into even, bite-sized pieces. Uniform chopping ensures balanced bites and a pleasing texture throughout. Take care to maintain consistency so each forkful delivers a harmonious blend of flavors.
- Prepare the Greens: Wash and gently pat dry the arugula leaves. Loosely pack the arugula and chop lightly if desired for easier mixing and a balanced texture. Fresh arugula adds peppery brightness and a vibrant color contrast that enhances the salad’s presentation and taste.
- Combine the Base Ingredients: In a large mixing bowl, combine the drained white beans, flaked tuna, chopped celery, red bell pepper, red onion, and arugula. Using a large spoon or salad tongs, gently toss the ingredients until they are evenly distributed. This careful folding preserves the tuna’s flakiness while blending flavors.
- Make the Dressing: In a small bowl, whisk together extra virgin olive oil, red wine vinegar, dried oregano, kosher salt, ground black pepper, and garlic powder. Whisk vigorously until the dressing emulsifies — forming a smooth, consistent mixture. This dressing forms the flavor foundation for the salad.
- Dress the Salad: Pour the dressing evenly over the salad mixture. Using gentle tossing motions, fold the dressing through the salad until all ingredients are lightly coated. Taste and adjust seasoning if necessary. This ensures balanced flavor in every bite.
- Rest for Flavors to Meld: Allow the salad to rest for 10–15 minutes before serving. This resting time lets the dressing permeate the beans and tuna, enhancing the overall flavor while keeping the vegetables crisp and fresh.
- Serve and Enjoy: Portion the salad into bowls or plates for entrée servings, or use it as a filling for sandwiches or wraps. Serve immediately for best freshness and flavor, and enjoy this vibrant, protein-rich salad as part of a balanced meal.
Notes
- This salad yields 4 entrée-sized portions or 6–8 side servings, making it ideal for a family meal or light lunch prep.
- Best enjoyed within a few hours of preparation so the vegetables stay crisp while the flavors blend beautifully.
- Leftovers will keep for 1–2 days in the refrigerator; beyond that, the texture of the tuna and greens will decline. Without tuna and arugula, the bean base can last 3–4 days refrigerated.
- Use no salt–added white beans for better control over seasoning, though cannellini, great northern, or navy beans work equally well.
- If you use beans or tuna with added salt, reduce the added salt in the dressing to avoid over-seasoning.
- The dressing recipe is enough to lightly coat the salad. For a more generously dressed salad, double the dressing recipe and reserve some to add just before serving.
Chef’s Secrets: Tips For Perfect Salad
To make this salad truly exceptional, focus on the freshness and balance of flavors.
Rinsing canned beans thoroughly removes excess sodium and improves their texture.
Use ripe, crisp vegetables for vibrant flavor and crunch, and choose high-quality extra virgin olive oil for a rich, fruity dressing.
When mixing the salad, fold gently to maintain the flaky texture of the tuna.
Letting the salad rest for a short time allows the dressing to meld with the ingredients without compromising freshness.
Serving Suggestions: Creative Ways To Enjoy
This White Bean Tuna Salad is versatile enough to suit many occasions.
Serve it over a bed of mixed greens for a fresh entrée, or scoop it into whole grain pita pockets for a handheld lunch.
It also works beautifully as a protein-rich side dish for summer barbecues or picnics.
Pair it with crusty bread, roasted vegetables, or a light soup for a balanced, satisfying meal.
For a Mediterranean twist, garnish with kalamata olives, feta cheese, or a sprinkle of fresh herbs such as parsley or basil.
Storage Tips: Keep Salad Fresh Longer
Store leftovers in an airtight container in the refrigerator.
For best texture, keep the dressing separate if storing for more than a few hours and add it just before serving.
Tuna and greens should be consumed within 1–2 days for optimal flavor and freshness.
Beans without tuna and greens last longer, up to 3–4 days.
Always check freshness by smelling and tasting before eating, and discard any portion that develops an off odor or texture.
Frequently Asked Questions
1. Can I make this salad ahead of time?
Yes, you can prepare the base (beans, tuna, and chopped vegetables) up to 24 hours in advance. Keep the dressing separate and add it just before serving to keep the salad crisp and fresh.
2. What beans work best for this salad?
Cannellini, great northern, navy, or no salt–added white kidney beans work perfectly. Rinsing canned beans helps remove excess salt and starch, improving texture and flavor.
3. Can I use fresh tuna instead of canned?
Yes, but fresh tuna will require cooking before adding to the salad. Grilled or seared tuna is delicious but will change the texture and make this recipe less quick to prepare.
4. How can I adjust the dressing for extra flavor?
Add a squeeze of fresh lemon juice, a pinch of red pepper flakes, or finely chopped fresh herbs like parsley or dill. For a creamier dressing, blend in a spoon of Greek yogurt or tahini.
5. Is this salad suitable for meal prep?
Absolutely! This salad keeps well for 1–2 days when stored in airtight containers. For meal prep, store the dressing separately to maintain freshness, and assemble just before eating.
