Tuna and White Bean Salad

Tuna and White Bean Salad

Salads are an amazing way to vary meals and keep prep time to a minimum. We know it can be hard to keep salads interesting, we highly recommend this colorful salad.

It makes a hearty lunch or dinner thanks to 24 grams of protein and 8 grams of fiber. The satisfying crunchy cucumber and red onion are balanced with fresh tomatoes, fragrant chopped parsley, and bright lemon to top.

Pro tip: Keep the bean and tomato mixture separate from the spinach until you’re ready to serve.

Tuna and White Bean Salad | BeachbodyBlog.com

Tuna and White Bean Salad
3.1 from 31 votes
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Tuna and White Bean Salad

This hearty salad features crunchy cucumber, red onion, fresh tomatoes, fragrant chopped parsley and bright lemon to top.

Course Salad
Cuisine American
Prep Time 10 mins
Cook Time 1 hr
Total Time 2 hrs 10 mins
Servings 4 servings
Calories 283 kcal
Author Beachbody

Ingredients

  • 1 clove garlic finely chopped
  • 2 Tbsp olive oil extra-virgin
  • 3 Tbsp fresh lemon juice
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 2 cans (6-oz. each) solid white tuna packed in water, drained
  • 1 (15-oz.) can white (cannellini) beans drained, rinsed
  • 1 medium red onion chopped
  • 1 medium cucumber chopped
  • 2 medium tomatoes chopped
  • ½ cup artichoke hearts, packed in water drained, chopped
  • ½ bunch fresh parsley (about ½ cup) stems removed and discarded, chopped
  • 8 cups raw spinach (or arugula)

Instructions

  1. Combine garlic, oil, and lemon juice in a small bowl; whisk to blend.

  2. Season with salt and pepper if desired. Set aside.

  3. Combine tuna, beans, onion, cucumber, tomatoes, artichoke hearts, and parsley in a medium bowl; mix well.

  4. Drizzle tuna mixture with dressing; toss gently to blend.

  5. Evenly divide spinach between four serving plates. Top evenly with tuna mixture.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Tuna and White Bean Salad
Amount Per Serving (1 serving)
Calories 283 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 2g 10%
Cholesterol 27mg 9%
Sodium 434mg 18%
Total Carbohydrates 28g 9%
Dietary Fiber 8g 32%
Sugars 4g
Protein 24g 48%
* Percent Daily Values are based on a 2000 calorie diet.

P90X/P90X2 Portions
½ Fat
½ Protein
½ Carb Legume
1½ Vegetable

P90X3 Portions
1 Protein
2 Carbs
1½ Fat

Body Beast Portions
2 Vegetables
2 Proteins
1 Legumes
1½ Fats

Container Equivalents
1 Green
½ Red
1 Yellow
1½ Tsp

2B Mindset Plate It!
A great lunch option. Replace white beans with more veggies for dinner.

If you have questions about the portions, please click here to post a question in our forums so our experts can help. Please include a link to the recipe.

Photos and recipe by Kirsten Morningstar.