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 Bean Salad (Super Quick, Easy & Healthy Recipe!)
- 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
- Combine all ingredients in a large bowl and serve.
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Ashika | Gardening Foodie says
I am absolutely loving how easy this recipe is. It has great flavour combinations, super healthy and really great lunch idea.
Absolutely love it ?
Hi Ashika! Thanks so much! ♡ It is a favorite in my house because it is so simple to throw together for a meal anytime. And it’s good for you! So that’s a bonus, haha. 🙂
Kelsie | the itsy-bitsy kitchen says
I’ve been trying to eat more real food for lunch instead of just grabbing a handful of crackers and a banana. . .this salad is a great place to start! I love all the flavors in here!
Thank you Kelsie!! ♡ I am guilty of snacking like that in between meals – I just munch on whatever is closest to me, lol. Although crackers and a banana would definitely not be enough food for lunch for me! You should def try this recipe for a quick lunch sometime, it’s one of my favorite go-to meals! 🙂
Jenny | The Baking Skillet says
I love this kind of easy simple dishes that can be eaten as a quick lunch or a dinner side!
Hi Jenny! Thanks so much! ♡ I do too! I am all about quick and easy recipes! 🙂
That’s a simple and wholesome salad! Love the flavors in there! And thanks for the tip on using raw onion, it’s going to come handy in so many other recipes too 🙂
Thanks Deepika! ♡ I make this salad a lot for my family! And you’re welcome! I like red onion in dishes, but sometimes it can taste a bit strong, so I usually tone down the flavor a bit with one of those tricks!
Heather (delicious not gorgeous) says
love how fresh this sounds with all that onion, parsley and lemon!
Thank you Heather! ♡ Those ingredients definitely add a burst of freshness to this recipe!
Agness of Run Agness Run says
Yum! This is a very healthy salad recipe, Alia! Excellent job! 😉
Thanks so much Agness!! 🙂
Emma - Bake Then Eat says
What a great healthy post work out meal and a perfect tasty lunch.
Hi Emma! Thanks so much! 🙂
Simple ingredients therefore perfect during the covid. It reminded us of our trip to Italy where that dish was often server as an appetizer! Thank you
Hi Cath! I’m so happy you enjoyed the recipe! I actually just made it for dinner two days ago, since we didn’t want to go out and buy anything, haha. 🙂