This simple Tuscan Tuna + White Bean Salad is full of Mediterranean flavor, with a bright vinaigrette made from blood oranges, lemons, and olive oil. It’s also full of protein, with butter beans, frisée, pine nuts and tuna. This White Bean Salad is the perfect meal for when you don’t feel like turning on the oven or stove – there’s no cooking required!
This recipe was inspired by a comment I saw somewhere on one of my apps. Very specific, I know. I screenshotted it but of course, that removed any clues which I could’ve used to retrace its origins. In any case, a person commented about a tinned trout salad they’d had with many of the ingredients here. It wasn’t a recipe, just a list of ingredients, but I was super inspired!
I’m not huge into tinned fish, but my mom used to make me tuna melts when I was a kid, which I did love. This is obviously a much more grown-up take on tuna. There are a lot of Mediterranean flavors here that come together for a very delicious and sophisticated result. This Tuscan Tuna + White Bean Salad would be perfect for a casual al fresco meal, or for a South of France-themed dinner party. And don’t worry – if you’re vegan or vegetarian, I have substitutions for you as well! Enjoy!
If you like delicious, fresh Mediterranean flavors, try my Lemon Herb Orzo, Green Goddess Radicchio Salad, or Vegetarian Niçoise Salad!
Tuscan Tuna + White Bean Salad
Ingredients
- 5 oz Canned Tuna in Olive Oil
- 1 Bunch Frisée about 4 cups, packed
- 1 15 oz Can Butter Beans rinsed and drained
- 1 1/2 Cups Sliced Fennel about 1/2 of a bulb
- 1/3 Cup Toasted, Salted Pine Nuts
- Juice from 1 Blood Orange
- Juice from 1/2 Lemon
- 2 Tbsp Extra Virgin Olive Oil
- 1/2 Tsp Salt or more, to taste
- Pinch Aleppo Pepper or hot paprika
- Black Pepper to taste
Instructions
- To start, prep your ingredients. Take the tuna out of the can and shake off any excess oil if needed. Add it to a large mixing bowl, and use a fork to separate it into smaller pieces.
- Wash and dry your frisée, then cut into bite-sized pieces. You should end up with about 4 packed cups. (Packed means pressing down the frisée into the cups so that there are as few air pockets as possible, instead of loosely putting them into the cups.) Add the frisée to the mixing bowl.
- Rinse and brain your can of butter beans. Pat them dry with a clean towel so that there's no excess liquid. Add them to the mixing bowl.
- Wash and dry your fennel, then slice it in half lengthwise (this will ensure that the fennel pieces are smaller once you slice them). CAREFULLY slice the halved fennel into thin pieces using a mandoline slicer or a knife. You should end up with about 1 1/2 cups. Add to the bowl.
- If your pine nuts are raw, bring a skillet to medium-high heat (do NOT add oil). Add in the pine nuts once the pan is hot, then cook, stirring frequently, until nuts are just starting to brown. Keep a close eye because they can burn if you're not careful! Once browned, remove them from the pan immediately and set aside on a plate or dish to cool. Sprinkle them with a little pinch of salt, about 1/8 tsp. Once the pine nuts are cooled to room temperature, you can add them to the salad.
- On top of everything in the bowl, juice 1 blood orange and 1/2 of a lemon, then drizzle with the olive oil. Sprinkle on the salt, Aleppo pepper (or hot paprika), and black pepper, and mix well. Taste, and adjust seasonings to your preference. I provided rough measurements here, but you can add or subtract any ingredients to your liking. Don't skip the orange though – it adds a beautiful, tangy sweetness.
- Serve the salad at room temperature.
- Enjoy!
Notes
- Like many of my recipes, this is very much a “go with what you like” type of thing. For example, if you’re vegan, use vegan tuna or just omit it entirely (and try substituting it with chopped olives, chickpeas, or capers). If you don’t like frisée, sub with kale, endive, or arugula. Don’t have butter beans on hand? Use chickpeas instead. No pine nuts? Try roasted, salted pumpkin seeds.
- The one thing I do recommend sticking with is the vinaigrette – blood orange (though you can use navel orange juice if you’d like), lemon juice, olive oil, salt, and Aleppo pepper (or hot paprika). That being said, you can adjust those quantities to your liking, too.
- This salad is best served fresh, but will keep in the fridge for about 1-2 days.
Nutrition
Tuscan Tuna + White Bean Salad FAQs
What can I use instead of tuna if I’m vegan or vegetarian?
I’ve got you! Tuna has a bold flavor, so I recommend subbing it with chopped capers (maybe about 1/4 cup) if you’re vegan. Or, you can use a combination of chickpeas and capers for a tuna-esque texture!
How long does this white bean salad last in the fridge?
This salad is absolutely best when prepared fresh, but if you want to prepare it ahead of time, I recommend prepping all the ingredients separately. You can mix everything together right before serving. The salad will keep in the fridge for about 1-2 days.
Can I use tuna canned in water?
You can in a pinch, but tuna canned in olive oil has much better flavor. I like the Fishwife brand – I used their albacore tuna packed in spicy olive oil for this recipe! (Affiliate link!)
What is the best dressing for bean salad?
I love using an oil-based dressing for bean salads, like in my Mediterranean Dense Bean Salad or Cowboy Caviar (which is more like a dip, but it can also be eaten as a salad!). I find that mayo can be a little too overwhelming for salads such as these. So I recommend using a high-quality olive oil for this recipe (or as Ina would say, “good” olive oil). Since there aren’t a ton of ingredients, you’ll really want to make sure every one counts!
Do tuna and beans go together?
Yes, absolutely! They’re a protein and fiber powerhouse as a duo. Flavor-wise, they both soak up the dressing and seasonings, which lends to a well-meshed salad.
P.S.
For more plant-forward recipes, dinner parties, and New England lifestyle inspiration, be sure to follow along on Pinterest, Instagram, and TikTok! If you make a recipe, please tag me in the photo and use the hashtag #wellandfull so I can see! I love seeing your creations!
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