Tuna, White Bean and Cucumber Salad

Canned tuna and white beans make a quick salad with enough substance for a light meal. Cucumber and lettuce supply crunch, while lemon, olive oil and parsley form a simple dressing without mayonnaise. Drain the canned ingredients well and dress the lettuce only when you are ready to eat so the salad does not become watery.

Serves: 4 light meal servings. Estimated prep: 20 minutes. Estimated cooking: 0 minutes. Timings are estimates; use the texture and doneness checks below.

Equipment: A colander, large mixing bowl, small bowl or jar for dressing and a salad spinner or clean towel.

Ingredients

• 2 cans tuna in spring water, about 240 g drained total
• 2 cans (400 g each) cannellini beans, drained and rinsed, about 480 g drained total
• 1 cucumber, about 300 g, diced
• 250 g cherry tomatoes, halved
• 1/2 small red onion, very thinly sliced
• 1 romaine lettuce, washed, dried and chopped
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 3 tablespoons chopped parsley
• 1/4 teaspoon fine salt, then adjust to taste
• 1/4 teaspoon ground black pepper

Instructions

1. Drain the canned ingredients. Drain the tuna, then flake it gently into large pieces. Rinse and drain the beans separately. Let both stand in the colander briefly so excess water does not dilute the dressing. Use ready-to-eat canned tuna, not raw fresh tuna.
2. Prepare the vegetables. Dice the cucumber and halve the tomatoes. If the cucumber has a very watery seed centre, scrape out some seeds first. Wash and dry the lettuce thoroughly. For a milder onion flavour, soak the slices in cold water for 5 minutes, then drain well.
3. Whisk the dressing. Whisk the olive oil, lemon juice, Dijon mustard, salt and pepper in a small bowl. Taste it before pouring: tuna and beans can contribute salt even after draining.
4. Coat the beans. Put beans, cucumber, tomatoes, onion and parsley in a large bowl. Add most of the dressing and toss gently until coated. Leave for 5 minutes while you set out plates.
5. Fold in tuna. Add the flaked tuna and fold it through with a large spoon. Avoid vigorous stirring, which turns the tuna into small shreds and breaks the beans. Add the remaining dressing only if needed.
6. Serve over lettuce. Divide the dry lettuce between four bowls and spoon the tuna-bean mixture over it. Serve promptly, with a little extra lemon at the table if desired.

Choose tuna for the texture you want

Chunk or solid tuna gives larger flakes; finely shredded tuna produces a more uniform mixture. Tuna in oil can also be used: drain it and begin with less olive oil in the dressing, adding more only if the salad needs it.

Make ahead without limp lettuce

Mix the bean-and-tuna part ahead and keep it covered in the refrigerator. Store lettuce separately and assemble close to serving. The cucumber releases water over time, so stir gently and drain off any pooled liquid before adding fresh dressing. For best texture, eat within 1–2 days.

Substitutions and serving

Chickpeas can replace cannellini beans for a firmer bite. Use radishes or diced pepper instead of some cucumber. If avoiding mustard, whisk lemon and oil alone and season to taste. A slice of bread or cooked potatoes can make the light portions more substantial.

Keeping the salad chilled

Keep the salad at 4°C/40°F or colder until serving. Refrigerate promptly and discard perishable food left out longer than 2 hours, or 1 hour above 32°C/90°F. Use an insulated cool bag with ice packs if taking it away from home. Keep the lettuce separate for better texture.

Allergen notes

Contains fish and mustard. Check canned products and any bread or accompaniments for other allergens.

Food-safety reference: USDA safe cooking, cooling and leftover guidance.

More meal ideas

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This recipe has not been kitchen-tested by Tasty Food. Cooking times are estimates. The featured image is an AI-generated serving illustration and may differ from your result.