Tuna and cannellini bean salad is a protein packed meal or side dish that will have everyone asking for more. It’s that tasty!
Not only is this tuna and cannellini bean salad chock full of protein, it’s so surprisingly tasty that I hope the photo doesn’t dissuade you from trying it.
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You must admit, it’s not the most appetizing thing you’ve ever seen, but if you make it, you won’t be disappointed. There’s also the fact that it’s not a beautiful and artfully arranged creation (like the photo that was on the label that was the inspiration for this salad-you’ll see it below).
Let me back up for a moment as I want to explain the reason for my extended absence here on my site. You may already know that earlier in January, I was in the UK for two weeks. I accompanied my daughter to her study-abroad program in St Andrews, (I actually left her in Edinburgh for the orientation).
I then took the train down to England for a week and froze my toes and fingers off! Goodness, I am so not used to the frigid temperatures anymore having lived in California for almost 30 years!
Anyway, I had high hopes of posting at least one recipe while I was gone, but I truly didn’t have any free time. I visited lots of family and friends, ate tons of incredibly delicious food, and did some sightseeing, so I hope you’ll forgive me. I’ll try to catch up with my Spain posts (from my visit in December) and many more travel tips and recipes that I have in store for you.
Now, back to the tuna and cannellini bean salad recipe. Remember when my family and I flew to Toronto last March to surprise my dad for his 80th birthday?
While we were there, Mum and I stocked up on as much Italian tuna as we could because we just love it. It’s so much more flavorful than the regular brands of tuna that we buy here in the US. Well, one of us accidentally grabbed a tin of this, thinking it was just tuna, when in fact it was a tuna salad. It turned out to be very a serendipitous purchase.
The can was in my pantry for months, as I honestly didn’t want to eat it, and my mother felt the same way. However, when we were doing a pantry clean-out in December, Mum decided that we had to open it at some point. Lo and behold, it actually looked good (not quite as perfect as the photo on the cover; remember I told you about that “perfect salad” photo?)
My husband, my parents and I tried this tin of tuna salad and each one of us was so surprised at how good it tasted! There were no unknown ingredients, and simply tuna, cannellini beans, garbanzo beans, oil, olives and veggies. I kept the packaging as I wanted to recreate this wonderful salad, and I did.
The main difference between my tuna and cannellini bean salad and the Rio Mare brand’s salad is that I used extra virgin olive oil and they use corn oil (for cost effectiveness, I’m sure). I also like it with a generous splash of strong wine vinegar.
Another Italian salad recipe you may enjoy.
You really don’t have to measure anything as you can make this according to your own personal taste. However, I’ve added measurements to give you a rough starting point, and so you can taste what the “original” tastes like.
This is such a great sandwich filling and could be packed up in a lunch bag, too.I do hope you try it as its flavor is so much better than its appearance!
Protein Packed Tuna and
Cannellini Bean Salad
inspired by Rio Mare’s Insalatissime Tuna Salad
(ounce measurements are by weight, not volume)
Ingredients
- 1 cup (6 oz) cooked cannellini beans
- 3/4 cup (5 oz) canned tuna (preferably an Italian or Spanish brand)
- 2 heaping tbsp cooked garbanzo beans
- 2 tbsp sweet, red pepper, diced
- 1 to 2 tbsp diced carrot
- 1 to 2 tbsp sliced black olives
- 2 to 3 tbsp extra virgin olive oil
- a dash of salt (to taste)
- (optional: wine vinegar, to taste)
Place all the ingredients into a bowl and toss together. Taste, and add more oil, salt and/or vinegar if needed.
Spoon into serving bowl and serve with crusty bread, or as a side dish.
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Protein Packed Tuna and Cannellini Bean Salad
A nutritious and delicious tuna based salad.
Ingredients
- 1 cup (6 oz) cooked cannellini beans
- 3/4 cup (5 oz) canned tuna (preferably an Italian or Spanish brand)
- 2 heaping tbsp cooked garbanzo beans
- 2 tbsp sweet, red pepper, diced
- 1 to 2 tbsp diced carrot
- 1 to 2 tbsp sliced black olives
- 2 to 3 tbsp extra virgin olive oil
- a dash of salt (to taste)
- (optional: wine vinegar, to taste)
Instructions
- Place all the ingredients into a bowl and toss together. Taste, and add more oil, salt and/or vinegar if needed.
- Spoon into serving bowl and serve with crusty bread, or as a side dish.
Nutrition Information:
Yield:
2Serving Size:
1 saladAmount Per Serving: Calories: 508 Total Fat: 24g Saturated Fat: 4g Trans Fat: 0g Unsaturated Fat: 20g Cholesterol: 36mg Sodium: 472mg Carbohydrates: 29g Fiber: 7g Sugar: 2g Protein: 30g
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[…] After leaving Venice (I won a trip with Valdo Prosecco), I decided I’d surprise my mother. I was taking her for a one night stay in Sirmione del Garda! If you have been following for any length of time, you’ll already know that I LOVE surprises. (As long as I’m giving them). […]
Do you consider canned beans cooked?
Yes, they’re already cooked, Sara. You can eat them as they are, out of the can. :)
[…] Tuna and Cannellini Bean Salad […]
I love tuna and I love cannellini beans, so I just know I would love this! And it looks perfectly appetizing to me!
This looks so amazing! I love all of the different flavors in it! (Although my dad may not allow me to make it with olives … even when I pick them out, he claims “the flavor lingers.”) I hope you had fun in the UK (and coming from an Ohioan … yes, it is possible to enjoy yourself even when you can’t feel your toes ;) )!
Oh that’s okay, the olives aren’t a critical ingredient :) Yes, I lived in Michigan for many years and loved ice skating even though my toes were frozen!
Ooo looks good. My husband would love this!!
I bet he would!
Tuna and beans? I never thought of that. All the flavors of your salad sounds wonderful!
I like tuna, but never think out side if the tuna salad box. I love everything about this salad!
I hope you give it a try, Dorothy!
I love tuna in pasta, we make this all of the time!
I’m constantly on the lookout for salads I can make with canned tuna, which I love. I’ve got all these ingredients in my cupboard, so this is going on the lunch menu this week!
Awesome, Andi! I’m sure you’ll love it! :)
the salad has my name written all over it.
yay!
Hi there, I really like reading each one of your post. I like to write a little bit comment to aid you.
Thank you very much! I appreciate your support.
Nothing could dissuade me from a good dish! Some of my favorites are bland in the visual but real winners on the palate. When we first started Cocoa & Lavender, Doreen did a dish that is similar – so tasty and healthy!
That’s awesome, David! I’d never have thought to pair tuna and beans!
Just made this wonderful dish — I would not have thought to combine beans and tuna. Just wonderful!! I did add a bit of balsamic vinegar and it was perfect!
I know, Sue! I never would have thought to pair them, but it does truly work so well! Thanks for reporting back and so happy you loved it too!
This does look good, Christina, and so much prefer your version with good tuna and olive oil. I love that photo of your Dad being surprised for his birthday and so happy you’re spending quality time with your parents just now. You must be so thrilled to have Denisa at St Andrews – what a gorgeous family you have.
You are much too kind, Jill! Thank you.
do you think this might work with chicken instead? Any recipe tweeks for using that instead of tuna? (deathly allergic to all and any fish – fresh and sea)
Oh dear! That’s terrible, so sorry to hear that, Pepper! Yes, I can’t see why you couldn’t replace the tuna with chopped pieces of chicken. I probably wouldn’t add the vinegar if using chicken, but try adding some celery too. I think that would add more crunch and texture. Let me know if you give it a try! CC
I love all of the ingredients, so of course I am going to love this recipe.
I hope you try it, Cathy! Very yummy and I love the crunch of the carrots. I may throw in a little celery next time, too!
Looks w0nderful! I lived in Italy for 2 years and loved all the Rio Mare Insalatissime! I wish we could get them in the States. I will be making this soon!
Oh good! I never would have imagined it tasting so good, Lynn! Glad you already knew about them! :)
Sounds delicious! Is it tuna packed in olive oil?
Good question, Cynthia. Yes, the tuna I buy is packed in olive oil, however, I find it’s not the best so I usually drain most of it and add my own. Tuna in water would also work, but would need even more added olive oil.