5-Ingredient Mediterranean Tuna White Bean Salad

Along the Mediterranean coast, tuna and white beans have long been a pantry staple for quick, satisfying lunches. This bright salad pairs oil-packed tuna with creamy cannellini, juicy cherry tomatoes, and a squeeze of lemon for fresh herb lift.

Serves 3 · 10 min prep

Estimate for one serving

• 310 cal
• 28g protein
• 22g carbs
• 12g fat
• 3g fiber

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Ingredients

• 2 cans (5 oz each), drained canned tuna in olive oil
• 1 can (15 oz), rinsed cannellini beans
• 1.5 cups halved cherry tomatoes
• 3 tbsp fresh lemon juice
• 1/3 cup chopped fresh parsley
• 2 tbsp (optional finish) extra-virgin olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp dried oregano

Instructions

1. 1Drain the tuna well, reserving a teaspoon of its olive oil if desired for extra richness. Flake the tuna into large chunks in a medium mixing bowl so it stays meaty rather than mushy.
2. 2Rinse the cannellini beans under cold water until the liquid runs clear, then shake off excess moisture and add them to the bowl with the tuna.
3. 3Halve the cherry tomatoes and add them along with the chopped parsley. The tomatoes should be ripe and juicy so they release a little natural dressing as you toss.
4. 4Squeeze the lemon juice over the mixture and sprinkle with salt, black pepper, and dried oregano. Drizzle the optional olive oil if you want a silkier finish.
5. 5Fold everything together gently with a spatula, taking care not to crush the beans. Taste and add another squeeze of lemon or pinch of salt until the salad tastes bright and balanced.
6. 6Let the salad rest 5 minutes at room temperature so the beans absorb the lemon and the flavors marry. The tuna will firm slightly as it sits.
7. 7Spoon into lunch containers or onto plates. Serve as-is for a light high-protein plate, or tuck into whole-grain pita or over a bed of greens if you want more bulk.
8. 8This salad keeps 2 days refrigerated; give it a fresh squeeze of lemon and a stir before eating so it tastes newly made.