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We’ve all had that moment. It’s lunchtime, you’re starving, and the fridge is looking inspiration-free. This is when I turn to what I call my “pantry power players”: a can of high-quality tuna and a can of cannellini beans.
For years, I treated them as separate, last-resort options. But the “aha” moment came when I combined them. The flaky, savory tuna and the creamy, mild beans aren’t just backups; they are the base for an incredibly satisfying and balanced meal.
This Tuna Cannellini Bean Salad is the result of that discovery, perfected with a bright, herby vinaigrette and loaded with vibrant Mediterranean flavors. It’s not just a pantry raid—it’s a genuinely delicious, nourishing meal that I now make on purpose, all the time.
Why This Isn’t Just Another Tuna Salad
The real magic here is the combination of protein and fiber. The tuna and cannellini beans work together to create a meal that is incredibly satisfying and keeps me feeling full and energized through the afternoon. No mid-afternoon slumps, just steady, feel-good energy.
It’s also a powerhouse of healthy fats from the olive oil, olives, and tuna (I always get mine packed in olive oil). Unlike heavy, mayo-based salads, this one feels light and clean while still being hearty.
From Pantry Staples to a Vibrant Meal
While this recipe uses simple ingredients, the method is designed to build maximum flavor. The one “cooking” step—roasting the red peppers under the broiler—is so worth it. That smoky sweetness is a complete game-changer and adds a depth you just can’t get from a jar.
While the peppers are charring, you’ll build the salad base: the rinsed beans, crisp cucumber, and sharp red onion. Then come the aromatics that really scream “Mediterranean”: briny Kalamata olives, rinsed capers, and chewy, intensely flavored sun-dried tomatoes.
The vinaigrette is a simple shake-in-a-jar situation. Fresh herbs are key! The combination of parsley, basil, and oregano with bright lemon juice and robust olive oil ties everything together. My final tip? Be gentle. You want to flake the tuna in, not mash it. Fold the salad together just until combined so you keep those lovely, flaky chunks.
My Top Tips for this Tuna and White Bean Salad
After making this dozens of times, I’ve learned a few things. Here are my top tips for getting it right every time:
- Don’t Skip the Marinade. The recipe notes say 30 minutes, and I mean it. This salad is good right away, but it’s ten times better the next day. The flavors soak into the beans and tuna, and it just becomes incredible.
- Rinse Your Canned Goods. This applies to the beans, olives, and capers. Rinsing them removes excess sodium and any “canned” taste, leaving you with a fresh, clean flavor profile.
- Swap Your Beans (or add more!). Cannellini beans are my favorite for their creamy texture, but this recipe is fantastic with chickpeas, too. If you love bean-based salads, you should definitely check out my Aegean Chickpea & Herb Salad, which was a happy accident that became a family favorite.
- Serving Versatility. I love this salad on its own, but it’s also amazing served in lettuce cups or on a bed of fresh arugula. For a more complete meal, I often pair it with a savory yogurt base, similar to my Aegean Sunrise Savory Bowls.
Aegean Tuna & Cannellini Bean Salad
Equipment
- Large glass mixing bowl
- Baking sheet
- Small jar with lid (for vinaigrette)
- Chef's knife and cutting board
- Tongs
- rubber spatula
Ingredients
For the Salad Base:
- 3 5-ounce / 142 g cans tuna packed in olive oil, no salt added, drained
- 2 15-ounce / 425 g cans cannellini beans, no salt added, rinsed and drained
- 2 large red bell peppers
- 1 whole English cucumber finely diced
- 1 medium red onion finely chopped
- 75 g pitted Kalamata olives rinsed and roughly chopped
- 8 dry-packed sun-dried tomato halves rehydrated in hot water for 10 minutes, then finely chopped
- 1 tbsp non-pareil capers rinsed thoroughly
For the Lemon-Herb Vinaigrette:
- 1/2 cup loosely packed fresh flat-leaf parsley finely chopped
- 1/2 cup loosely packed fresh basil leaves finely chopped
- 1 tbsp fresh oregano leaves finely chopped
- 1/3 cup 80 ml high-quality extra-virgin olive oil
- 1 large lemon zested and juiced
- 1 clove garlic minced
- 1 tsp Dijon mustard
- 1/2 tsp freshly ground black pepper
- Pinch kosher salt to taste (optional)
Instructions
- Roast the Peppers : Preheat your oven's broiler to high. Place the whole red bell peppers on a baking sheet and broil for 10-15 minutes, turning every few minutes with tongs, until the skin is blackened and blistered on all sides. Transfer the peppers to a bowl and cover tightly with plastic wrap to steam for 10 minutes. Once cool enough to handle, peel away the charred skin, remove the stem and seeds, and chop the roasted flesh into a medium dice.
- Assemble the Base : In a large glass mixing bowl, combine the rinsed and drained cannellini beans, diced English cucumber, and finely chopped red onion.
- Add Aromatic Elements : Add the rinsed and chopped Kalamata olives, the rehydrated and chopped sun-dried tomatoes, and the rinsed capers to the bowl. This step adds layers of savory, briny flavor.
- Prepare the Vinaigrette : In a small jar with a lid, combine all vinaigrette ingredients: the chopped parsley, basil, oregano, extra-virgin olive oil, lemon zest and juice, minced garlic, Dijon mustard, and black pepper. Seal the jar and shake vigorously for 30 seconds until the dressing is emulsified and slightly creamy.
- Combine the Salad : Add the chopped roasted red peppers to the salad base. Flake the drained tuna into large chunks and gently add it to the bowl, being careful not to break it up too much.
- Dress and Marinate : Pour the prepared vinaigrette over the salad ingredients. Using a rubber spatula, gently fold everything together until just combined. For the best flavor, cover and refrigerate for at least 30 minutes before serving to allow the ingredients to meld.
Notes
- Ingredient Quality: Using high-quality, "no-salt-added" canned goods is the key to this recipe's flavor. The taste of the extra-virgin olive oil will also shine through, so choose a good one.
- Make-Ahead: This salad is excellent for meal prep. It will keep in an airtight container in the refrigerator for up to 4 days. The flavors deepen overnight.
- Serving Suggestion: Serve on a bed of fresh arugula, spooned into lettuce cups, or alongside whole-grain crackers for a complete and satisfying meal.
Nutrition Facts
Per serving- Calories: 293 kcal
- Carbohydrates: 21 g
- Dietary Fiber: 6 g
- Sugar: 5 g (intrinsic, not added)
- Protein: 19 g
- Total Fat: 16 g
- Saturated Fat: 2.3 g
- Sodium: 149 mg
Quick Questions, Answered
How long does this salad last?
This is the perfect make-ahead recipe! It will keep beautifully in an airtight container in the refrigerator for up to 4 days. Honestly, I think it tastes best on days 2 and 3.
Can I use water-packed tuna?
You can, but it will change the final flavor and texture. Tuna packed in high-quality olive oil is so much richer and more flavorful, and the oil itself becomes part of the dressing. If you use water-packed, you may want to add an extra tablespoon or two of olive oil to the vinaigrette.
Do I have to roast the peppers myself?
You don’t have to, but I highly recommend it. The flavor is far superior to jarred roasted peppers. If you are in a major time crunch, you can use jarred, but be sure to rinse them well and pat them dry before chopping.
I hope this vibrant, satisfying salad becomes a new staple in your home. It’s a testament to the idea that simple, whole-food ingredients can create something truly special and delicious.
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
