Tuscan Tuna White Bean Salad

Tuscan Tuna and White Bean Salad is a fast Mediterranean-inspired meal that has become my favorite for summer lunches. It is bright crisp and loaded with protein. With no mayo and just a simple olive oil and lemon dressing this salad lets every ingredient shine.

I made this on a whim for a friend visiting from Italy and she immediately felt at home reminding us both of picnics in the Tuscan countryside.

Ingredients

• Arugula: I love the peppery bite of arugula but baby spinach or any tender greens will work Choose greens that look fresh and perky for best flavor
• Cannellini beans: These give creaminess and substance Be sure to rinse and drain them for a clean taste Great Northern beans are a good alternative
• White albacore tuna: Choose tuna packed in water for a clean light texture Flake it well before adding
• Cherry tomatoes: Pick bright firm tomatoes for juicy sweetness Halve them for perfect bites
• Sliced olives: Use green Kalamata or your personal favorite Just make sure they are pitted and briny
• Thinly sliced red onion: This adds a mild sharpness Slice it as thin as you can so it blends in without overpowering other flavors
• Extra virgin olive oil: The dressing hero Look for olive oil labeled fruity for a round gentle flavor especially in cold dishes
• Lemon: Fresh lemon juice brightens everything Roll it on the counter first to get the most juice
• Crumbled feta cheese: Adds creamy tang and a little saltiness Choose feta in brine for the creamiest texture
• Kosher salt and freshly ground black pepper: Essential for seasoning Start with less and adjust to your taste

Step-by-Step Instructions

Build the Salad Base:

In a large bowl or two smaller bowls layer the arugula beans tuna halved tomatoes sliced olives and red onion For the best presentation keep layers visible before tossing

Dress the Salad:

Drizzle the extra virgin olive oil evenly across the bowl Squeeze juice from half a lemon over the top catching any seeds This step brings all the flavors together

Toss and Combine:

Using two large serving forks gently toss all ingredients together until well mixed Try not to break up the tuna too much so you get generous bites

Finish and Serve:

Top the salad with crumbled feta cheese Finish with a light sprinkle of kosher salt and freshly ground black pepper If you like add an extra drizzle of olive oil before serving

Pin

I always look forward to the creamy cannellini beans the most Because they soak up the dressing and make every forkful feel extra hearty and satisfying My family first tasted this in Florence on a warm evening and it instantly became a mustmake every spring

Storage Tips

This salad keeps well in the fridge for up to two days Store without dressing and feta if you plan to serve later and add them right before eating The beans may soften the greens if left standing so I like to keep components in separate containers if prepping for lunches

Ingredient Substitutions

If you do not have arugula use baby spinach romaine or even mixed baby greens Swap cannellini beans for great northern or navy beans If you are not a fan of feta try goat cheese or leave cheese out altogether For olives black or green both work as long as they are pitted

Pin

Serving Suggestions

Serve chilled on its own or scoop onto toasted rustic bread for a hearty openfaced sandwich This salad also pairs beautifully with a simple tomato soup or grilled summer veggies I like to set out lemon wedges and extra olive oil on the side so everyone can adjust flavors to their liking

Cultural Historical Context

This salad is inspired by the rustic cucina povera style of Tuscany where simple staples like beans tuna and greens are transformed into fresh filling meals Dishes like this became popular because they use pantry items and whatever fresh produce is available celebrating the beauty of unfussy food

Recipe FAQs

→ Can I substitute the cannellini beans?

Yes, Great Northern or other mild white beans work well in place of cannellini, keeping the texture smooth and creamy.

→ What type of olive oil is best?

Choose a fruity extra virgin olive oil to complement the freshness of the ingredients and enhance the Mediterranean flavors.

→ Is it necessary to use albacore tuna?

Albacore is preferred for its meaty texture, but other high-quality tuna in water can be used without losing flavor.

→ How do I add more flavor?

Fresh herbs like parsley or basil, or a pinch of capers, offer extra layers of savory, herby brightness to the salad.

→ Can I make this ahead of time?

Absolutely. Prepare and chill up to a day in advance, but add the arugula and feta just before serving to maintain freshness.