Lemony Tuna and White Bean Salad with Capers and Parsley

Why You’ll Love This Recipe

• Protein-forward and satisfying: Tuna plus cannellini beans makes a filling meal without cooking.
• Bright, punchy flavor: Lemon, capers, and red onion bring a lively, Mediterranean-style zing.
• Meal-prep friendly: Holds up well in the fridge, so lunch is ready when you are.
• Flexible serving options: Pile it on greens, tuck it into pita, or scoop with crackers.

Grocery List

• Produce: celery, red onion, fresh parsley, lemons, mixed greens (optional)
• Dairy: none
• Pantry: canned tuna, canned cannellini beans, capers, extra-virgin olive oil, Dijon mustard, kosher salt, black pepper, whole-grain pitas (optional)

Full Ingredients

Salad Base

• 2 (5 oz / 142 g) cans tuna in olive oil, drained (or tuna in water, very well-drained)
• 1 (15 oz / 425 g) can cannellini beans, rinsed and drained (about 1 1/2 cups / 255 g drained)
• 1/2 cup (60 g) celery, diced small (about 2 medium stalks)
• 1/3 cup (50 g) red onion, finely diced
• 1/3 cup (10 g) fresh parsley, chopped
• 1 tbsp capers, drained and roughly chopped

Lemon-Olive Oil Dressing

• 1 tsp finely grated lemon zest (from 1 lemon)
• 3 tbsp (45 ml) fresh lemon juice (from 1–2 lemons)
• 3 tbsp (45 ml) extra-virgin olive oil
• 1 tsp Dijon mustard
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp freshly ground black pepper, plus more to taste

For Serving (Choose One)

• Over greens: 4 cups (120 g) mixed greens (arugula, baby spinach, or spring mix)
• In pita: 2 whole-grain pitas (6–7 inches), halved to make 4 pockets

Step-by-Step Instructions

Step 1: Prep and drain everything well

Rinse and drain the cannellini beans in a colander, then let them sit to drip-dry for a minute (this helps the salad stay bright and not watery). Drain the tuna and set it aside. Dice the celery into small pieces, finely dice the red onion, chop the parsley, and roughly chop the capers.

If your red onion is very sharp, you can mellow it by soaking the diced onion in cold water for 5 minutes, then draining well.

Step 2: Whisk the lemon-olive oil dressing

In a small bowl, whisk together the lemon zest, lemon juice, extra-virgin olive oil, Dijon mustard, kosher salt, and black pepper until the dressing looks slightly thickened and unified (about 20–30 seconds of whisking).

Tip: Using both zest and juice gives you a fuller lemon flavor without making the salad overly sour.

Step 3: Combine the crunchy and briny mix-ins

In a medium mixing bowl, add the drained cannellini beans, diced celery, diced red onion, chopped parsley, and chopped capers. Toss briefly to distribute everything evenly.

Step 4: Add the tuna and keep it flaky

Add the drained tuna to the bowl. Use a fork to gently break it into bite-size flakes. Try not to mash it; keeping some larger flakes gives the salad a nicer texture.

Step 5: Dress and toss gently

Pour the dressing over the tuna-bean mixture. Toss gently with a spoon or spatula until everything is evenly coated and glossy. The beans should pick up the dressing and become lightly creamy on the outside while staying intact.

Step 6: Taste and adjust for balance

Taste and adjust as needed:

• If it needs more brightness, add 1–2 tsp lemon juice.
• If it tastes flat, add a pinch more salt.
• If you want more zip, add a few extra chopped capers or a pinch more black pepper.

Optional but recommended: Cover and chill for 10 minutes to let the flavors meld.

Step 7: Serve over greens or stuff into pita

Over greens: Divide the mixed greens among 4 plates or bowls. Spoon the tuna and white bean lemon salad on top. Finish with a little extra parsley and a pinch of lemon zest if you like.

In pita: Warm the pitas briefly if desired (10–15 seconds in the microwave or 2 minutes in a 350°F / 177°C oven), then slice in half. Gently open each half into a pocket and fill with the salad. Serve immediately.

Pro Tips

• Drain well for best texture: Excess liquid from beans or tuna can water down the dressing. Let both drain thoroughly.
• Chop small for easy scooping: Small dice on celery and onion helps everything distribute evenly so each bite tastes balanced.
• Use tuna in olive oil for richness: It adds body and a silkier mouthfeel. If using tuna in water, don’t skip the olive oil in the dressing.
• Don’t overmix: Gentle tossing keeps the beans intact and the tuna flaky instead of pasty.
• Let it rest: Even 10 minutes in the fridge makes a noticeable difference in flavor.

Variations

• Mediterranean add-ins: Add 1/2 cup (75 g) halved cherry tomatoes and 1/4 cup (30 g) chopped cucumber for extra freshness.
• Spicy lemon: Add 1/4 tsp crushed red pepper flakes or 1/2 tsp Calabrian chili paste to the dressing.
• Creamy (but still light): Stir in 2 tbsp plain Greek yogurt or 1 mashed ripe avocado. (Taste again and add extra lemon and salt as needed.)

Storage & Make-Ahead

Store the salad in an airtight container in the refrigerator for up to 3 days. For the best texture, store any greens separately and assemble just before eating (greens can wilt once dressed by the salad). If you’re stuffing pitas, it’s also best to fill them right before serving to prevent sogginess. Give the salad a gentle stir before serving; if it looks a little dry after chilling, add 1–2 tsp olive oil and/or a squeeze of lemon.

Nutrition (per serving)

Approximate, per 1/4 of recipe (salad only, not including greens or pita): 350 calories, 28 g protein, 18 g fat, 20 g carbohydrates, 6 g fiber, 520 mg sodium. Values vary by tuna brand, capers, and exact drained amounts.