Craving a quick, satisfying, and incredibly healthy meal? This Tuna & Cannellini Bean Salad Bowl is your answer. It’s packed with protein and fiber, making it a perfect easy lunch or light dinner that comes together in minutes.
Key Ingredients & Substitutions:
- Canned Tuna: Use albacore or light tuna in water or olive oil. Salmon or canned chicken works too.
- Cannellini Beans: White kidney beans are perfect. Chickpeas or black beans are good substitutes.
- Red Onion: Adds a crisp bite. Shallots or green onions can be used.
- Celery: Provides crunch. Cucumber or bell peppers can be substituted.
- Lemon: Fresh lemon juice brightens the flavors. Apple cider vinegar can be used in a pinch.
- Fresh Parsley: Adds a fresh, herbaceous note. Cilantro or dill are good alternatives.
Ingredients:
Main:
- 1 (5-ounce) can tuna in water or olive oil, drained
- 1 (15-ounce) can cannellini beans, rinsed and drained
- 1/4 cup finely diced red onion
- 1 stalk celery, finely diced
- 1 tablespoon fresh lemon juice
- 2 tablespoons extra virgin olive oil
- Salt and freshly ground black pepper to taste
Optional:
- 1/4 cup chopped fresh parsley
- Cherry tomatoes, halved
- Mixed greens for serving
How Much Time Will You Need?
- Total Time: 10 minutes
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Servings: 2
- Calories per serving: Approximately 350-400 (depending on ingredients)
- Tools Needed: Mixing bowl, can opener, knife, cutting board
Step-by-Step Instructions:
1. Prepare Your Ingredients
Start by draining your canned tuna and rinsing your cannellini beans thoroughly. Finely dice your red onion and celery. This preparation ensures everything is ready to go.
2. Combine the Salad Base
In a medium mixing bowl, gently flake the drained tuna with a fork. Add the rinsed cannellini beans, diced red onion, and diced celery. Mix these ingredients together carefully.
3. Dress the Salad
Pour the fresh lemon juice and extra virgin olive oil over the tuna and bean mixture. Season generously with salt and freshly ground black pepper. Stir everything until well combined.
4. Add Fresh Herbs and Serve
If using, stir in the chopped fresh parsley. You can taste and adjust seasonings as needed. Serve your healthy bean bowl immediately, perhaps over a bed of mixed greens or alongside some cherry tomatoes.
Variation Ideas:
- Add a dash of red pepper flakes for a little heat.
- Incorporate chopped olives or capers for a briny flavor.
- Stir in some sun-dried tomatoes for a burst of sweetness.
- Top with a sprinkle of feta cheese or nutritional yeast for extra flavor.
Storage Instructions:
Store any leftover Tuna & Cannellini Bean Salad Bowl in an airtight container in the refrigerator. It will stay fresh for up to 2-3 days. This salad is best served chilled.
Frequently Asked Questions:
Can I make this ahead of time?
Yes, you can prepare this salad up to a day in advance. The flavors will meld beautifully when given time to sit.
What kind of tuna should I use?
Use canned tuna in water or olive oil. Albacore tuna provides a firmer texture, while light tuna is also a great option.
Are these healthy bean bowls suitable for meal prep?
Absolutely! This recipe is excellent for meal prepping. Divide it into individual containers for quick, healthy lunches throughout the week.
Can I add other vegetables?
Certainly! Diced bell peppers, shredded carrots, or even some corn would be delicious additions.
How can I make this more filling?
Serve your Tuna & Cannellini Bean Salad Bowl over a generous bed of quinoa, brown rice, or a hearty mixed greens salad. A slice of whole-grain toast also pairs well.
Is this recipe gluten-free?
Yes, as written, this Tuna & Cannellini Bean Salad Bowl is naturally gluten-free. Just ensure all your ingredients are certified gluten-free if you have a severe intolerance.