Nix the boring tuna salad lunch with this easy, light, healthful, mayo-free Tuna, White Bean Salad with Artichokes! You can pull it together in about 30 minutes from items you probably already have in your pantry!
Serve with my Pickled Grape Tomatoes on the side! Delicious!
Why This Recipe is a Keeper!
Sometimes people who cook for a living are so busy cooking for other people that we don't always eat well ourselves. We need easy and healthy, too!
When cooking for a client, I don't have time to sit down and enjoy lunch because I'm usually juggling five items at once. A quick bite here and there is pretty much it so I usually take salads like this Tuna, White Bean Salad with Artichokes with me.
Here's why this tuna salad is so perfect for me and why you'll love it too!
- You can pull it together quickly and easily.
- It's loaded with bold, vibrant flavors.
- Most ingredients come from the pantry.
- It's portable so it's a great grab-and-go lunch.
How to Make Tuna, White Bean and Artichoke Salad:
Recipe Ingredients:
Here’s everything you’ll need to make this recipe along with how to prep. See the tuna salad recipe card below for the exact quantities.
Ingredient Notes:
- Canned Tuna: Tuna--even canned--is a healthful addition to your diet and even with rising prices, the price is hard to beat. Tuna is loaded with good healthful Omega fatty acids your heart LOVES! Here's the nutritional information on tuna from WebMD. I used chunk light water-packed tuna in this recipe, but oil-packed is fine, too. In fact, I think it tastes better but water-packed was what I had.
- Canned Beans: Use cannellini (white kidney beans), navy or Great Northern beans. Garbanzo beans (chickpeas) are also a great option. Canned beans can be salty because they're packaged in their cooking liquid so drain them in a colander or sieve and rinse well.
- Marinated Artichoke Hearts: I'm a fan of Kirkland Marinated Artichoke Hearts in the large jars but DeLallo in the 12-ounce jars is also a good brand. Whenever possible, I like to save that liquid and reuse it in the recipe I'm making such as in this salad or in another recipe because it's delicious! If using the large Kirkland jar, measure out 1 ½ cups artichokes and ½ cup of the marinade for this recipe. If the brand you're using doesn't have quite ½ cup marinade in the jar, add some olive oil to make ½ cup.
- Capers: Capers are the green, unripened flower buds of the caper bush. They’re available near the pickled products area of your grocery store.
Step-By-Step Instructions:
- Gather and prep all the ingredients.
- Drain the artichokes and reserve all the marinade. You should have approximately ½ cup. If not, add olive oil to make ½ cup.
- Combine the artichoke hearts (chop if desired), the drained and rinsed beans, red onions, capers and oregano. Toss to combine.
- Pour the reserved marinade over the artichoke/bean combination.
- Add red wine vinegar and lemon juice to taste.
- Add the tuna last to keep it from falling apart and gently toss.
- Add more red wine vinegar and lemon juice if desired along with salt and black pepper to taste.
- Serve with sliced or torn lettuce, butter lettuce, spinach or arugula and lemon wedges. Garnish with a few slivers of red onion and you're done!
- MAKE AHEAD: The salad will taste best within 1-2 days but I’ve enjoyed it just as much on day 3. If storing, don’t add any lettuce or greens as those will just wilt.
Delicious! Pulled from the pantry, Tuna, White Bean and Artichoke Salad tastes incredibly fresh!
Chef Tips and Tricks:
- To bump up the flavor of water-packed tuna, pour the artichoke marinade over the tuna and let that sit while prepping the rest of the salad.
- To bump up the flavor of dried herbs like the oregano in this tuna salad, take a pinch of herbs between your thumb and index finger and rub your fingers together while sprinkling the herbs into your dish.
Frequently Asked Questions:
Tuna is a healthy food. However, when many people make tuna salad, they make it with mayonnaise which has a whopping 1440 calories, 160 grams fat and 24 grams of saturated fat per cup along with 50% of your daily recommended sodium intake.
The healthiest canned tuna would be white albacore packed in water with no added salt.
The salad will taste best within 1-2 days but I've enjoyed it just as much on day 3. If storing, don't add any lettuce or greens as those will just wilt.
Serve this tuna salad with:
- Loaded Roasted Eggplant Dip (Baba Ganoush)
- Quinoa Parmesan Crisps
- Quick Pickled Brussels Sprouts with Jalapeno
Want more easy pantry-inspired salad ideas? Be sure to try my:
Get all my fresh and delicious main course salad recipes here! Main Course and Dinner Salads - From A Chef's Kitchen
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Tuna White Bean Salad with Artichokes
Ingredients
- 1 jar (12-ounce) marinated artichoke hearts - chopped if desired
- Olive oil - if needed to make ½ cup dressing from the marinade
- 1 can (15-ounce) cannellini beans (white kidney beans) - or other white bean such as navy or Great Northern, drained and rinsed
- ¼ cup finely chopped red onion - plus slivers for garnish
- 1 tablespoon drained capers
- ½ teaspoon dried oregano
- 1-2 tablespoons red wine vinegar - to taste
- 1-2 tablespoons lemon juice - (approximately ½ small lemon), to taste
- 3 cans (5-ounces each) chunk light tuna - in water
- Salt and freshly ground black pepper - to taste
- Lettuce leaves
- Lemon wedges
Instructions
- Drain the artichokes and reserve all the marinade. You should have approximately ½ cup. If not, add olive oil to make ½ cup.
- Combine the artichoke hearts (chop if desired), the drained and rinsed beans, red onions, capers and oregano. Toss to combine.
- Pour the reserved marinade over the artichoke/bean combination.
- Add red wine vinegar and lemon juice to taste.
- Add the tuna and gently toss.
- Add more red wine vinegar and lemon juice along with salt and black pepper to taste.
- Serve with sliced or torn lettuce, spinach or arugula and lemon wedges. Garnish with a few slivers of red onion.
Notes
Nutrition
These are estimated values generated from a nutritional database using unbranded products. Please do your own research with the products you're using if you have a serious health issue or are following a specific diet.
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