Grocery shopping isn’t as convenient at the moment as it used to be. The Coronavirus has added a unique layer of stress and anxiety to what used to be my favorite errand. So, as with many people, I’m just not shopping as often as I used to. Which means I’m making a lot more recipes that call for ingredients I tend to keep on hand. This quick tuna and white bean salad is one of those.
I was looking through my pantry trying to figure out a simple, quick recipe I could meal prep for lunches for the week when I saw my cans of tuna sitting right next to my cans of white beans. It doesn’t get more convenient than that. The rest of the ingredients are what I have on hand most of the time but the recipe is highly adaptable to work with whatever you might have on hand, too.
I made some baked sweet potato rounds seasoned with Old Bay seasoning to eat with this salad and the combo turned out even better than I expected. This tuna and white bean salad would also be good in a sandwich or wrap, or served on a bed of lettuce.
Why I Like This Recipe
Tuna is a great source of omega-3 fatty acids, which I know I don’t get nearly enough of on a regular basis. It’s also rich in potassium, magnesium, iron, and vitamins A, B6, and B12. Hard to want more out of a pantry staple. Try to use wild caught for the most nutritional benefits. This salad would probably also be good with shredded chicken in place of the tuna, if preferred.
White beans are another great pantry staple because they’re nutritious and mild enough to go with a number of different dishes. Beans, in general, are good sources of protein and fiber, as well as other nutrients and antioxidants.
The lemon juice in this recipe is my favorite acid option but I’ve made this recipe with red wine vinegar and white wine vinegar before, too. Basically any acid would work, just taste as you go if you use something other than lemon juice.
I used a combination of parsley and dill for this salad but just about any herb combo would work. Basil, chives, fennel fronds, oregano, rosemary. Whatever you’ve got on hand and sounds good, go for it. The fennel seeds are optional in this recipe and the salad is perfectly delicious without them. However, I’m kind of obsessed with the slight licorice-y flavor it adds to this salad. Plus, fennel seeds are great for digestion. Win-win.
Quick Tuna and White Bean Salad
- 1 5-ounce can of tuna
- 1 15-ounce can of white beans, drained and rinsed
- 1/4 cup finely diced red onion (about ¼ onion)
- 1-2 tbsp lemon juice, to taste (from about ½ – 1 whole lemon)
- 2-3 tbsp olive oil
- Handful of parsley, chopped
- 2 tbsp fresh dill, chopped
- 1/2 tsp fennel seeds, lightly crushed
- Salt and pepper, to taste
- Put tuna in a medium bowl and break apart using a fork. Add the rest of the ingredients and stir to combine. Enjoy as a sandwich, in a wrap, on a bed of lettuce, with crackers or sweet potato chips, straight out of the bowl with a fork. Whatever feels right.