Tuscan Tuna and White Bean Salad with Fennel
4. stu 2025.
Escape to the sun-drenched hills of Tuscany with this incredibly simple yet elegant Tuna and White Bean Salad. This dish, a staple in Italian cuisine, perfectly balances creamy cannellini beans, flaky tuna, and the crisp, anise-like crunch of fresh fennel. It's a celebration of fresh, high-quality ingredients that come together in minutes.
Whether you're looking for a satisfying, protein-packed lunch that won't weigh you down or a light, refreshing dinner, this salad is the answer. Ready in just 15 minutes, it’s proof that sophisticated flavors don't require hours in the kitchen. Let’s dive into how to create this little piece of Italy at home.
Ingredients You'll Need
- 400g canned cannellini beans, rinsed and drained
- 160g canned tuna in olive oil, drained
- 1 small fennel bulb, thinly sliced
- 200g cherry tomatoes, halved
- 1/2 small red onion, thinly sliced
- 45ml extra virgin olive oil
- Juice of 1/2 lemon
- Handful of fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Step-by-Step Instructions
- In a large bowl, combine the rinsed cannellini beans, halved cherry tomatoes, thinly sliced fennel, and red onion.
- In a small separate bowl, whisk together the extra virgin olive oil, fresh lemon juice, salt, and black pepper to create the dressing. Pro tip: taste and adjust seasoning before dressing the salad.
- Gently flake the drained tuna into the large bowl with the bean and vegetable mixture. Be careful not to break it up too much.
- Pour the dressing over the salad and toss gently to combine all ingredients without mashing the beans.
- Garnish with fresh chopped parsley and serve immediately for the best texture and flavor.
Tips & Substitutions
- Bean Swap: Not a fan of cannellini beans? Chickpeas (garbanzo beans) work beautifully as a substitute, offering a slightly nuttier flavor and firmer texture.
- Herbaceous Twist: While parsley is classic, feel free to experiment with other fresh herbs. Fresh basil adds a sweet, peppery note, while a pinch of dried oregano can enhance the Mediterranean feel.
- Make it Ahead: To prepare this salad in advance, combine all the vegetables but store the tuna and dressing separately. Toss everything together just before serving to maintain the best texture and prevent the ingredients from becoming soggy.
Nutritional Information
880
Calories
58g
Protein
65g
Carbs
38g
Fat
*Approximate values per serving for the entire recipe.
There you have it—a taste of Tuscany in a bowl. This salad is as versatile as it is delicious, perfect for a quick weekday meal or a light weekend lunch. It’s a wonderful way to enjoy clean, vibrant flavors.
Give this beautiful Tuscan salad a try and let us know what you think in the comments below!
