Recipes › Salad › Italian White Bean and Tuna Salad Recipe

Italian White Bean and Tuna Salad Recipe

Recipe by Pedro M. A. Neves

This classic Italian white bean and tuna salad is a light, protein-rich dish that celebrates the simplicity of Mediterranean cooking. Combining creamy cannellini beans with tender tuna, crisp red onion, and fresh herbs in a bright lemon vinaigrette, it's equally satisfying as a lunch or light dinner. Best served chilled or at room temperature, this salad comes together in minutes and tastes even better after flavors have time to meld.

Ingredients

• 2 cans (400 g / 14 oz each) cannellini beans, drained and rinsed
• 2 cans (170 g / 6 oz each) tuna in water, drained
• 1 red onion, small, thinly sliced (about 100 g / 3.5 oz)
• 3 tablespoons (45 ml) extra virgin olive oil
• 2 tablespoons (30 ml) fresh lemon juice
• 1 tablespoon (15 ml) white wine vinegar
• 2 cloves garlic, minced
• 1/4 cup (15 g / 0.5 oz) fresh flat-leaf parsley, chopped
• 2 tablespoons (8 g / 0.3 oz) fresh mint, chopped
• 1 teaspoon (5 g) dried oregano
• Salt and freshly ground black pepper to taste
• 1/4 teaspoon (0.5 g) red pepper flakes, optional

Instructions

1. Drain and rinse the canned cannellini beans under cold water, shaking off excess moisture. Place in a large mixing bowl.

2. Drain the tuna cans, pressing gently with the back of a spoon to remove excess liquid. Add the tuna to the bowl with the beans, breaking it into bite-sized chunks as you add it.

3. Slice the red onion into thin half-moons and add to the bean and tuna mixture.

4. In a small bowl, whisk together the olive oil, lemon juice, white wine vinegar, and minced garlic until well combined. Season the dressing with salt, pepper, and red pepper flakes if using.

5. Pour the dressing over the bean, tuna, and onion mixture. Toss gently but thoroughly to coat all ingredients evenly.

6. Add the chopped parsley, mint, and dried oregano. Toss again gently to distribute the herbs throughout the salad.

7. Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.

8. Transfer to a serving bowl or individual plates. Allow to rest for 10-15 minutes before serving to allow flavors to meld, or refrigerate for up to 2 hours.

Substitutions

• Use fresh tuna: Replace canned tuna with 300 g (10.5 oz) of freshly cooked or grilled tuna steak, flaked into chunks
• Use chickpeas: Substitute cannellini beans with canned chickpeas (garbanzo beans) for a slightly nutty flavor
• Use fresh herbs only: Replace dried oregano with an additional tablespoon of fresh oregano if available
• Use balsamic vinegar: Replace white wine vinegar with aged balsamic for deeper acidity and sweetness

Tips

• Make this salad a few hours ahead and refrigerate; the flavors deepen as the beans absorb the dressing, though add fresh herbs just before serving to preserve their color and brightness
• For the best texture, avoid over-mixing to keep the beans and tuna from breaking down into a mushy consistency
• If using high-quality Italian tuna in olive oil, you can drain it and use some of that oil in the dressing for enhanced flavor
• Serve with crusty bread or crackers on the side, or add 100 g of mixed greens to transform it into a heartier salad

This dish represents the rustic tradition of Italian coastal and peasant cooking, where simple, humble ingredients—beans, preserved fish, and olive oil—are transformed into something elegant and satisfying. The combination of cannellini beans and tuna reflects Italy's history of resourcefulness and the prominence of preserved fish in Mediterranean diets before modern refrigeration.

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