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    Home » Salad Recipes

    Lemony Tuna and White Bean Salad

    LAST UPDATED: June 6, 2022 PUBLISHED: February 11, 2013 By Pam Greer 17 Comments As an Amazon Associate I earn from qualifying purchases.

    Jump to Recipe Print Recipe

    An easy salad recipe using canned tuna and canned beans makes quick work of dinner!

    With pantry staples and refrigerator staples, you can make this light and delicious main dish salad any time!

    Tuna and white bean salad on a bed of spinach with cucumber slices.

    It's summertime and all I want is quick, easy, light and refreshing dinners.

    This salad is all that and more! I have been making this salad for years after I found it in an old Donna Hay cookbook.

    We love it for lunch or a light dinner.

    Beans are such a great addition to a salad, they can turn almost any salad into a main dish salad, or they add flavor and heft to a side salad - we love them so much I have a round up of 26! Delicious Bean Recipes!

    Ingredients.

    • Canned tuna - can also substitute canned salmon.
    • Canned white beans - can substitute canned chickpeas.
    • Parsley - sometimes I add some dill.
    • Capers - can substitute kalamata olives.
    • Lemon juice (fresh squeezed,) olive oil and salt and pepper.
    • Cucumbers.
    • Baby spinach - baby arugula, baby kale or any of lettuce will work.

    Step by step instructions.

    Beans, capers, tuna and parsley in a bowl.

    Drain the tuna, rinse and drain the beans and add them to a medium bowl.

    If the capers are salted, rinse them and add them to the bowl.

    Chop the parsley, juice the lemon and add that to the bowl. Add the olive oil and salt and pepper and toss to combine.

    Let it stand for about 5 minutes for the flavors to mingle.

    Slice the cucumbers and arrange them and the spinach leaves on a plate. Top with the tuna bean salad.

    Scalloped plate with tuna salad and sliced cucumbers.

    This is so easy and so good! I like to serve it with crackers or a crusty sourdough bread and a glass of white wine.

    It reminds me of the tuna salad I used to get at this cute little cafe.

    More light salads!

    Salmon salad on a plate.
    Salmon Salad with White Beans
    This should actually be called Salmon Salad with White Beans and Roasted Red Bell Peppers and Olives, because it's loaded with good stuff! So easy to make!
    Click here to see the recipe
    Chicken on a bed of lettuce with asparagus topped with sesame seeds.
    Sesame Chicken Salad with Asparagus
    This light fresh salad is like spring on a plate. Easily made with rotisserie or leftover cooked chicken. All you need is some bread and a glass of wine!
    Click here to see the recipe
    Plate with salad with arugula, pears, and walnuts.
    Arugula Salad with Pears and Prosciutto
    Easy, healthy salad that comes together in about 15 minutes!  Delicious! 
    Click here to see the recipe
    Kale Greek Salad
    Kale Greek Salad
    This kale Greek salad is full of bold Mediterranean flavor with crisp vegetables and kale tossed in a classic Greek Vinaigrette! 
    Click here to see the recipe

    Recipe.

    **As an Amazon affiliate I earn from qualifying purchases.

    White plate with tuna and bean salad on it.
    Print Pin Save Saved!
    5 from 12 votes

    Lemon, Tuna and White Bean Salad

    Made from mostly pantry ingredients, this is an easy, healthy salad that can be on the table in about 20 minutes!
    Course Main Course, Salad
    Cuisine American
    Prep Time 15 minutes minutes
    Resting 5 minutes minutes
    Total Time 20 minutes minutes
    Servings 4
    Calories 290kcal

    Ingredients

    • 14 oz canned tuna drained
    • 14 ½ oz canned white beans rinsed and drained
    • ½ cup fresh parsley roughly chopped
    • 2 tablespoons capers rinsed if they were salted
    • ¼ cup lemon juice fresh squeezed
    • 2 tablespoons extra virgin olive oil
    • salt and black pepper
    • 2 small cucumbers thinly sliced
    • 3 ½ ounces baby spinach

    Instructions

    • Place the tuna, white beans, parsley, capers, lemon juice, olive oil in a bowl and toss to combine. Taste and add salt and pepper. Let stand for 5 minutes to combine flavors.
    • Arrange the sliced cucumbers and spinach on 4 plates. Divide the tuna salad among the plates.

    Notes

    Can sub canned salmon for the tuna. 
    Can sub Kalamata olives for the capers or even roasted red peppers. 
    Can sub baby arugula, kale or any of your favorite lettuces for the baby spinach.

    Nutrition

    Calories: 290kcal | Carbohydrates: 26g | Protein: 28g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 36mg | Sodium: 359mg | Potassium: 946mg | Fiber: 6g | Sugar: 2g | Vitamin A: 3078IU | Vitamin C: 26mg | Calcium: 141mg | Iron: 6mg

    This post was originally published in February 2013 and has been updated for 2022.

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    Reader Interactions

    Comments

    1. Jenny says

      June 12, 2022 at 4:09 am

      5 stars
      White beans and tuna go so well together. I also like the red pepper option as a substitute for capers.

      Reply
    2. Ann says

      June 07, 2022 at 12:33 pm

      5 stars
      This salad sounds so refreshing! Perfect for a lighter meal or snack! Thanks for the share! Excited to give it a try!

      Reply
    3. Andrea says

      June 06, 2022 at 12:37 pm

      5 stars
      Delicious! I love anything with tuna and this was fresh and easy. Thanks

      Reply
    4. Ada says

      March 04, 2013 at 8:56 pm

      just made this for lunch. incredible.
      thanks!!

      Reply
    5. Deb in Hawaii says

      February 18, 2013 at 1:18 am

      This salad sounds just about perfect right now. 😉 Thanks for sharing it with Souper Sundays this week.

      Reply
    6. Galestorm says

      February 13, 2013 at 9:21 pm

      Thank you for posting this recipe. It is just what I needed for something quick and easy and I always have the ingredients on hand!

      Reply
    7. lostpastremembered says

      February 13, 2013 at 3:56 pm

      It seems like we all are in the February slumps and trying to cook our way out of it... you certainly have with this yummy recipe. Looks wonderful!

      Reply
    8. grace says

      February 12, 2013 at 9:49 pm

      rarely do i ever want to do anything but numb my mind in front of the tv, but that hardly ever happens. we must forge onward. 🙂

      Reply
    9. katiez says

      February 12, 2013 at 7:11 pm

      Tried a comment - got an error - Whatever... Love the salad; could use the nap LOL

      Reply
    10. Melynda and Terry, we are the Browns! says

      February 12, 2013 at 1:57 pm

      I hear you on the 10 hour nap! This salad looks lovely and delicious.

      Reply
    11. Amy says

      February 12, 2013 at 12:51 am

      It's amazing how often I end up at sushi or In and Out with the kids when Paul travels. Love easy salads like this.

      Reply
    12. shabby girl says

      February 12, 2013 at 12:37 am

      Easy, tasty, and a healthy meal! Perfect.

      Reply
    13. Marjie says

      February 11, 2013 at 7:45 pm

      That is easy and fast. Sounds like something you'll want to remember in a couple of months, when it gets hot again!

      Reply
    14. Kalyn Denny says

      February 11, 2013 at 7:22 pm

      This is my kind of salad!

      Reply
    15. La Table De Nana says

      February 11, 2013 at 12:59 pm

      I'm trying to read your glass:)

      Salad looks good and healthy:)

      Reply
    16. Barbara says

      February 11, 2013 at 12:16 pm

      Now that's what I call an easy salad, Pam. Quick to make and healthy!
      (Love the lemongrass post!)

      Reply
    17. Joanne says

      February 11, 2013 at 11:59 am

      I need more simple, tasty meals like this in my life! Sounds delicious.

      Reply
    5 from 12 votes (9 ratings without comment)

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    Pam Greer from Sidewalk Shoes

    Hi, I'm Pam. I'm the person who plans whole vacations around where to eat and drink. Beautiful scenery is optional.

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