Tuna Bean Salad (Super Quick, Easy & Healthy Recipe!)

This Tuna Bean Salad recipe requires only 6 simple ingredients and 10 minutes to make! It makes a nutritious, budget-friendly meal that will keep you feeling full for hours. Keep reading to learn how to make the best tuna and white bean salad.

Tuna Bean Salad: A Protein-Packed Meal

High in protein, low in fat and loaded with flavor – this tuna salad is my absolute favorite post-workout meal. It is important to follow up exercise with meals that contain a good amount of protein, because it helps your muscles recover.

Tuna is packed with protein while white beans are rich in both fiber and protein. Carbohydrates, which replenish your body’s energy stores, are also important to consume after hitting the gym. Fortunately, not only are beans high in protein and fiber, they are also complex carbohydrates that are low in calories and fat.

How to Make Tuna Bean Salad

This recipe is super convenient – you probably already have all the ingredients required to make this recipe on hand in your pantry and fridge. Plus, it is so simple to make – all you need are 6 ingredients: tuna, white beans, red onion, parsley, olive oil and lemon juice.

Once you have prepped your ingredients, just mix everything together in bowl, season with a little S & P and you are good to go! If you like heat you can add a bit of hot sauce, but it tastes just fine without it too.

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How to Make Red Onion Taste More Mild

This recipe includes sliced red onion to add a bit of crunch and brightness to the salad. If the taste of raw red onion is too strong for you, try one of these tricks to remove some of its bite:

• After slicing the onion, soak the slices in a bowl of cool water for about 10 minutes, or;
• Let the chopped red onion sit in the lemon juice while you prepare the rest of the salad ingredients.

Either of these steps would help to reduce the intensity of the red onion’s flavor and remove any after taste.

Where to Get the Best Wild Canned Tuna

I strongly encourage you to purchase wild-caught tuna, because it is so much healthier and more sustainable than farmed tuna. However, finding high-quality canned tuna and other seafood isn’t always simple.

Fortunately, there are a few top-notch seafood delivery services that send wild, sustainably-harvested fish and shellfish straight to your home, for less than you might think. To learn about my favorite wild seafood delivery services online, check out this article I wrote: The Top Wild & Sustainable Seafood Delivery Companies. In that post, I review, compare and rank a bunch of seafood delivery services, along with special deals and discounts just for my readers.

More Healthy Salad Recipes to Try

Craving more fresh, nourishing salad inspiration? Check out these other recipes:

• Spinach Salad with Apple & Avocado
• Cold Thai Noodle Salad
• Tuna Salad with Basal Pesto
• Easy Tomato Spinach Salad
• Avocado Salad with Chicken

If you make this Tuna White Bean Salad recipe, let me know! Leave a comment with a star rating ★ below, because I love hearing from you! ♡

Tuna White Bean Salad

Alia | Everyday Easy Eats

This Tuna Bean Salad recipe requires only 6 ingredients and 10 minutes to make! It makes a healthy, budget-friendly meal that will keep you feeling full for hours.

5 from 7 votes

Print Recipe

Prep Time 10 mins

Cook Time 0 mins

Total Time 10 mins

Course Main

Cuisine American

Servings 4 servings

Calories 395 calories

Ingredients

 

US CustomaryMetric

• 2 (15-ounce) cans white kidney (cannellini) beans, rinsed and drained
• 2 (6-ounce) cans tuna, drained
• 1 small red onion, finely chopped
• 1/2 cup chopped fresh parsley
• 1/4 cup extra-virgin olive oil
• 2 tablespoons lemon juice
• Salt and pepper, to taste

Instructions

 

• Combine all ingredients in a large bowl and serve.

Notes

Leftovers can be stored in the fridge for up to five days or in the freezer for up to three months.

Nutrition

Nutrition Facts

Tuna White Bean Salad

Amount per Serving

Calories

395

% Daily Value*

Fat

 

15

g

23

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

10

g

Cholesterol

 

26

mg

9

%

Sodium

 

55

mg

2

%

Potassium

 

935

mg

27

%

Carbohydrates

 

34

g

11

%

Fiber

 

8

g

33

%

Sugar

 

2

g

2

%

Protein

 

33

g

66

%

Vitamin A

 

680

IU

14

%

Vitamin C

 

15

mg

18

%

Calcium

 

130

mg

13

%

Iron

 

6

mg

33

%

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

Keyword Tuna Bean Salad, Tuna White Bean Salad

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