Spain on a Fork > All Recipes > Soups & Salads > Spanish White Bean & Tuna Salad | Heart-Healthy 10 Minute Recipe
All Recipes, Soups & Salads / August 4, 2023

Spanish White Bean & Tuna Salad | Heart-Healthy 10 Minute Recipe

This Spanish White Bean & Tuna Salad, known as Ensalada de Alubias Blancas y Atún, is filled with flavors, made with heart-healthy ingredients and done in just 10 minutes. Serve it as a starter or even as a main course, next to a crunchy baguette and a bottle of chilled Spanish white wine.

Spanish White Bean & Tuna Salad
To make this recipe I used jarred white beans. Which is the same thing as the canned ones. If you prefer to use dried white beans, just soak them overnight in plenty of water and then simmer the following day for 1 to 2 hours or until tender.

Spanish White Bean & Tuna Salad
For the tuna I used Spanish canned tuna in olive oil. Spain is famously known for making some of the best canned tuna in the world. But you can use other types of canned tuna. Even though I recommend using some from Spain, as it makes all the difference in the flavor.

Spanish White Bean & Tuna Salad

TIPS & TRICKS to Make this Recipe: You can serve this salad at room temperature or even chilled. Just cover with saran wrap and add into the fridge for 1 to 2 hours. It will hold in the fridge for up to 3 to 4 days for future use.

Spanish White Bean & Tuna Salad

Key Ingredients & Cookware I used in this Recipe:
MY COOKWARE
MY CHEF´S KNIFE
EXTRA VIRGIN SPANISH OLIVE OIL
SPANISH TUNA I USED (10% OFF Your Order with Coupon ONAFORK)

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Watch the Video Below on How to Make this Spanish White Bean & Tuna Salad

Spanish White Bean & Tuna Salad
5 from 1 vote
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Spanish White Bean & Tuna Salad

Course Main Course, Salad
Cuisine Spanish
Prep Time 10 minutes
Servings 4
Calories 334 kcal
Author Albert Bevia @ Spain on a Fork

Ingredients

  • 2 cans white beans 10 oz / 295 grams each
  • 2 cans tuna in olive oil 4 oz / 110 grams each
  • 1 small red onion
  • 1 small red bell pepper
  • 8 black pitted olives
  • handful arugula
  • 3 tbsp extra virgin olive oil 45 ml
  • 1 tbsp sherry vinegar 15 ml
  • pinch sea salt
  • dash black pepper

Instructions

  1. Drain the beans into a fine sieve and rinse under water, then shake off any excess water and add the beans into a large bowl

  2. Drain the cans of tuna into a fine sieve with a bowl underneath, gently shake the sieve to remove any excess oil and add the tuna into the bowl with the white beans

  3. Thinly slice the red onion, finely chop the red bell pepper, thinly slice the black olives and roughly chop the arugula, add the ingredients into the bowl with the white beans and tuna

  4. Add in the olive oil, sherry vinegar and season with sea salt & black pepper, gently mix together until well mixed, serve at room temperature or add into the fridge for 1 to 2 hours to serve chilled, enjoy!

Recipe Notes

Get the Canned Spanish Tuna I used to make this Recipe (10% OFF Your Order with Coupon ONAFORK)

Nutrition Facts
Spanish White Bean & Tuna Salad
Amount Per Serving
Calories 334 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 20mg7%
Sodium 549mg24%
Potassium 827mg24%
Carbohydrates 34g11%
Fiber 8g33%
Sugar 2g2%
Protein 22g44%
Vitamin A 644IU13%
Vitamin C 26mg32%
Calcium 126mg13%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

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5 Comments

  1. Jan

    What is arugula?

    23 . Aug . 2023
    • Spain on a Fork

      A type of leaf vegetable, also known as rocket 🙂 Much love

      24 . Aug . 2023
  2. Glenn Bulycz

    5 stars
    Lovely salad! I used Butter Beans and Shallots – and was the perfect way to use a can of tuna from Cadiz. Absolutely delicious – thanks Alberto!

    16 . Aug . 2023
    • Spain on a Fork

      Happy to hear that! Thanks for the comment 🙂 Much love

      16 . Aug . 2023
  3. Ramya

    Cant wait to make this soon for me can i use tofu and skip red bell pepper as am not a big fan of red bell pepper i never had spanish white bean and tuna salad before perfect for my after office meals love your recipes as always brightens up my day everyday after work

    04 . Aug . 2023

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