Italian · Lunch · Dinner
Tuna and White Bean Salad
Insalata di tonno e fagioli
Creamy cannellini beans and flaky tuna tossed with sweet red onion, fresh parsley and a sharp lemon dressing. A no-cook Italian classic that is ready in minutes and packed with protein and fibre.
- Prep
- 15 min
- Cook
- No cooking
- Total
- 15 min
- Serves
- 4
Calories come from: Carbs 46% · Fat 20% · Protein 34%
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Ingredients
For 4 servings- 2 cans (about 3 cups drained)480 gCanned cannellini beans, drained and rinsed
- 2 cans (about 1 1/3 cups drained)280 gCanned tuna in water, drained
- 1 small80 gRed onion, thinly sliced
- 1 cup loosely packed30 gFresh flat-leaf parsley, chopped
- 1 cup150 gCherry tomatoes, halved
- 2 stalks80 gCelery, finely sliced
- 1 1/2 tbsp20 gExtra virgin olive oil
- 3 tbsp (about 1 lemon)45 gLemon juice
- 1 tbsp15 gRed wine vinegar
- 1 small cloveGarlic, finely grated
- 1/2 tspSalt
- 1/2 tspBlack pepper, freshly ground
- 2 cups40 gArugula, to serve (optional)
Steps
- 1
Place the sliced red onion in a small bowl with the red wine vinegar and a pinch of the salt; leave for 10 minutes to soften its bite.
- 2
Meanwhile, drain and rinse the cannellini beans, then shake off excess water.
- 3
In a large bowl, whisk the olive oil, lemon juice, grated garlic, remaining salt and the black pepper.
- 4
Add the beans, cherry tomatoes and celery to the dressing and toss gently.
- 5
Flake the drained tuna into large chunks and fold it into the beans without mashing.
- 6
Add the onion along with its vinegar and the chopped parsley, then toss lightly.
- 7
Taste and adjust with more lemon or pepper.
- 8
Serve as is or over a bed of arugula, if using.
Swaps, storage and make-ahead
Swaps
- Swap the tuna for an extra can of chickpeas or more cannellini beans to make the salad vegan.
- Use canned salmon or flaked hot-smoked trout instead of tuna for a different flavour.
- Replace the cherry tomatoes with diced roasted red peppers from a jar when tomatoes are out of season.
- Use shallot or sliced spring onions instead of red onion for a milder taste.
Storage
Refrigerate leftovers in a covered container within 2 hours and eat within 3 to 4 days; keep the arugula separate so it doesn't wilt. This salad does not freeze well.
Make ahead
Make the dressing and pickle the onion up to a day ahead and keep them chilled; you can mix the beans, celery and tuna a few hours before serving, then add the tomatoes, parsley and arugula just before eating.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: FishCelerySulphites
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (297 g) | Per 100 g | |
|---|---|---|
| Calories | 267 kcal | 90 kcal |
| Protein | 23.3 g | 7.8 g |
| Carbohydrates | 31.1 g | 10.5 g |
| of which sugars | 3.1 g | 1 g |
| Fiber | 7.3 g | 2.5 g |
| Fat | 6.2 g | 2.1 g |
| of which saturated | 1 g | 0.3 g |
| Sodium | 895 mg | 301 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
