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Finished salad in white serving bowl with silver serving utensils.
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4.75 from 8 votes

White Bean Tuna Salad

Nix the boring tuna salad lunch with this easy, light, healthful, Tuscan-inspired mayo-free White Bean Tuna Salad with artichokes! You can pull it together in about 30 minutes from items you probably already have in your pantry!
Prep Time30 minutes
Total Time30 minutes
Course: Main Course / Dinner Salads
Cuisine: Mediterranean
Diet: Diabetic, Gluten Free, Low Calorie, Low Fat
Servings: 4
Author: Carol | From A Chef's Kitchen

Equipment

Ingredients

  • 1 jar (12-ounce) marinated artichoke hearts chopped if desired
  • Olive oil if needed to make 1/2 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
  • 1/4 cup finely chopped red onion plus slivers for garnish
  • 1 tablespoon drained capers
  • 1/2 teaspoon dried oregano
  • 1-2 tablespoons red wine vinegar to taste
  • 1-2 tablespoons lemon juice (approximately 1/2 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 1/2 cup. If not, add olive oil to make 1/2 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

SUBSTITUTIONS:
  • Also great with canned salmon or smoked trout.
TIP:
  • To enhance the flavor of water-packed tuna, pour the artichoke marinade over it and let it sit while prepping the rest of the salad.
MAKE AHEAD:
  • The salad tastes 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.

Nutrition

Serving: 1 | Calories: 254kcal | Carbohydrates: 4g | Protein: 30g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 1mg | Sodium: 220mg | Potassium: 25mg | Fiber: 1g | Sugar: 1g | Vitamin A: 433IU | Vitamin C: 11mg | Calcium: 16mg | Iron: 1mg