White Bean And Tuna Salad

Our White Bean and Tuna Salad is a harmonious blend of protein-rich tuna and creamy white beans drizzled with an amazing dressing. The combination of hearty beans, savory tuna, and zesty dressing creates a dish that’s not only delicious but also packed with essential nutrients. Whether you’re looking for a light lunch, a quick dinner, or a satisfying picnic option, this recipe fits the bill.

A soup and salad makes a lovely lunch, doesn’t it? Try making this salad and serving it with my ground turkey soup, a hearty mix of vegetables and flavorful turkey. Or, try my take on the classic, ‘healing’ chicken soup, with everything you already love plus a flavorful twist.

What You’ll Love About White Bean and Tuna Salad

• It’s a Balanced Meal: The combination of creamy cannellini beans, peppery arugula, and chunky albacore tuna is perfect! Even if you’re not a white bean fan, you’ll enjoy this mix of flavors.
• Quick to Make: With a simple dressing and straightforward recipe, this salad is a breeze to prepare, and perfect for those busy days when you want a nutritious meal but are short on time.
• Filling Salad: The beans and tuna are protein-packed, so this meal isn’t just a ‘simple salad.’ It’s a filling meal on its own.

What are White Beans?

Also known as cannellini beans, white beans are a type of legume. They have a mild flavor and creamy texture. These beans are oval-shaped and have a smooth, thin skin. The name “cannellini” comes from the Italian word “cannello,” which means tube and also describes the shape of these beans.

Cannellini beans can be purchased dried or canned. If you buy them dried, you’ll need to cook them before making this recipe. Canned white beans are already cooked, so they’re ready to use. Just drain them well.

One thing to note is that some cans of cannellini beans have a lot of added salt. Look for a low-sodium variety if you need to control your salt intake.

What can I use instead of white beans?

One of the things I love about white beans is that the flavor is mild and the beans are creamy, so they’re palatable for most people. If you need a substitute for cannellinis, try navy beans, butter beans, or even kidney beans. You can also try chickpeas if you want something a bit different.

Ingredients

• Arugula – Arugula leaves have a peppery flavor that adds a zesty kick to the salad. You can replace with spinach, mixed salad greens, or butter lettuce if you prefer.
• Cannellini Beans – Make sure you drain and rinse these well. Lay out on a paper towel for a few minutes to dry before using them in the salad.
• Albacore Chunk Tuna – Sold in a can, albacore tuna adds a ton of flavor and protein. Drain very well before serving. Swap with canned salmon or grilled chicken for a different twist if you prefer.
• Sun-dried Tomatoes – Sun-dried tomatoes are sold in a jar and give your salad a sweet and tangy flavor. Substitute with cherry tomatoes if you have them on hand or pick up a jar of roasted red peppers for a smoky, rich flavor.
• Mayonnaise – Mayo is the base for your rich and creamy dressing. Greek yogurt or mashed avocado can be used instead if you want, but the flavor and texture will be quite a bit different.
• Honey – Honey gives your dressing a hint of much-needed sweetness. Maple syrup or agave nectar can be used as a substitute, but the dressing will taste a bit different.
• Dijon Mustard – Dijon mustard brings a sharp and tangy kick. Yellow mustard or whole-grain mustard can be used as alternatives if needed.
• Lemon Juice – Fresh is always best!
• Lemon wedges – Optional garnish.
• Kosher Salt and Freshly Cracked Pepper

How to Make

It’s so simple to make this flavorful and fresh tuna salad. Here’s what you do:

STEP ONE: Make the dressing. In a small bowl combine the mayo, mustard, honey, lemon juice, salt, and pepper. Stir until smooth. Set in the fridge while you make the salad.

STEP TWO: Prepare the ingredients. In a colander, gently rise off the arugula. Lay on paper towels and dab gently to dry. Drain the white beans in a colander and rise with cold water well. Dry. With a knife, cut the sun-dried tomatoes into slices, if desired. Drain the tuna and crumble into small chunks.

STEP THREE: Layer the salad. On a large wooden cutting board or serving platter layer the arugula, white beans, sun-dried tomatoes, and the tuna. Drizzle the dressing on top just before serving. Toss to combine if desired. Season with additional salt and pepper if needed and garnish with lemon wedges for a bright pop of color.

What to Serve with Beans and Tuna Salad?

Wondering what to serve alongside your White Bean and Tuna Salad? Here are some tasty suggestions that compliment the flavors really well:

• Garlic Bread: Keep is simple and pick up a loaf from the freezer aisle or make this easy and flavorful bruschetta garlic bread in minutes.
• Quinoa: Serve the salad over a bed of cooked quinoa for something a bit more filling than lettuce alone.
• Grilled Veggies: Throw some seasonal veggies on the grill or roast them in the oven.
• Salmon: Serve on the side of a piece of pan-seared salmon.

Tips and Recipe Notes

• Before you get started, take a few minutes to prep all of your ingredients. You’ll serve a fresher salad if you can assemble it quickly before serving.
• Drizzle the dressing just before serving so your lettuce stays crisp and fresh.
• If you think you’re going to have a lot of leftovers, it might be better to serve the dressing on the side, since the salad won’t keep as well after it’s had dressing on it.

How to Keep Salad Fresh For Later

Have some leftover salad? You can keep it for later. Keep in mind, if it’s had dressing on it, it might become soggy, but it should still taste good. Store it in an airtight container in the fridge for 2-3 days, but eat as soon as you can!

I don’t recommend freezing leftover salad.

If you know you’ll have leftovers, it’s a good idea to serve the dressing on the side instead of drizzle it overtop. This will let you put the salad portion in the fridge separately, without dressing on it, so it will stay fresh a lot longer.

Can I prep this salad ahead?

You can partially prep this salad up to a day in advance. Just go ahead and follow steps 1 and 2 from the recipe. Then, store all of the ingredients separately in the fridge. When you’re ready to serve, assemble and eat!

Make sure your lettuce and other ingredients are dry when you put them in the fridge. If they’re a touch wet, place paper towels in the bottom of your containers to soak up the excess water.

Can I make this salad gluten free and dairy free?

This salad is likely already dairy and gluten-free. But there are a couple of common offenders where hidden gluten or dairy might be found. Double-check your mayo and mustard to be sure.

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