I adore this fresh Mediterranean white bean salad with tuna, cherry tomatoes, bell peppers, and cucumbers because it's so easy to pull together, but is an explosion of flavor!
If you like a dense bean salad and enjoy chopping vegetables (why is it kind of therapeutic?), then this is the recipe for you.
Emily's Recipe Notes
- Try to chop your veggies small so you get a little of each flavor in each bite!
- I love how simple this salad is to pull together - you'll used canned beans and canned tuna.
- It keeps well in the fridge for at least 3 days and I think the flavor is even better the day after you make it.
What You'll Need
- Canned White Beans - you can use cannellini beans or Great Northern beans. You could even use butter beans for this salad.
- Canned Tuna - I like using a tuna in oil so you get a little extra flavor in the salad, but you can use tuna in water as well.
- English Cucumber - use one English cucumber or three small Persian cucumbers for some fresh flavor.
- Cherry Tomatoes - cherry (or grape) tomatoes add a wonderful pop of juiciness.
- Bell Pepper - I like to use an orange bell pepper just to have some color differentiation, but orange, red, or yellow bell peppers will all work.
- Shallot - a very thinly sliced shallot adds a nice sharp bite.
- Dressing - extra virgin olive oil, fresh grated garlic, a little Dijon mustard, and salt and pepper combine for a zesty dressing.
Instructions
- Step 1: Add the olive oil, lemon juice, garlic, salt, and pepper to a small bowl and whisk till combined.
- Step 2: Add the beans, tuna, tomatoes, cucumber, bell pepper, shallot, parsley, and dill to a large mixing bowl.
- Step 3: Pour the dressing over the bean mixture and stir to combine.
Dense White Bean Tuna Salad Recipe
This delicious Mediterranean tuna white bean salad features cucumbers, tomatoes, and bell pepper for a filling and easy meal!
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Servings: 4 servings
Ingredients
- 28 ounces white beans (2 cans) drained and rinsed
- 10 ounces tuna (2 cans) drained
- 1 ½ cups cherry tomatoes halved
- 1 English cucumber diced
- 1 orange bell pepper diced
- 1 shallot thinly sliced
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh dill
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 2 teaspoons Dijon mustard
- 2 cloves garlic minced
- 1 teaspoon sea salt
- ½ teaspoon ground black pepper
Instructions
- Add the beans, tuna, tomatoes, cucumber, bell pepper, shallot, parsley, and dill to a large mixing bowl.
- Add the olive oil, lemon juice, garlic, salt, and pepper to a small bowl and whisk till combined.
- Pour the dressing over the bean mixture and stir to combine.
Notes
Storage - leftovers save for up to 4 days in the fridge in an airtight container.
Nutrition
Serving: 1g | Calories: 371kcal | Carbohydrates: 41g | Protein: 27g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.003g | Cholesterol: 26mg | Sodium: 783mg | Potassium: 1175mg | Fiber: 10g | Sugar: 5g | Vitamin A: 1512IU | Vitamin C: 60mg | Calcium: 157mg | Iron: 7mg
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