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spanish white bean & tuna salad

spanish white bean & tuna salad

👨‍🍳 Chefy Tip: Use the oil from one tuna can in the dressing — it carries flavor. Add salt to the dressing, not the beans. Salt before acid stabilizes the seasoning. Flip the salad gently — you want flaked tuna distributed, not mush.

Serves
2
Prep
10 min
Cook
0 min
Difficulty
Easy
Cost
Budget-Friendly
Calories
420
Carbs
28g
Protein
38g
Fat
16g

Flavor Profile

🐟 Rich and savory from oil-packed tuna
🫘 Creamy and mild from cannellini beans
🫑 Sweet and smoky from roasted red peppers
🍷 Tangy and sharp from sherry vinegar
🧄 Pungent depth from raw garlic

Ingredients

🐟 2 cans oil-packed tuna, drained
🫘 1 can cannellini beans, drained and rinsed
🫑 1/2 cup roasted red peppers, sliced
🧅 1/4 red onion, thinly sliced
🧄 1 clove garlic, minced
🍷 2 tbsp sherry vinegar
🛢️ 3 tbsp extra virgin olive oil
🌿 2 tbsp fresh parsley, chopped
🧂 1/2 tsp sea salt
🌶️ 1/4 tsp black pepper

Instructions

01

Combine cannellini beans, roasted peppers, and red onion in a large bowl.

02

Whisk together olive oil, sherry vinegar, garlic, salt, and pepper. Flake tuna over the bean mixture and pour dressing over.

03

Toss gently and fold in fresh parsley. Serve immediately or refrigerate up to 2 days.

🧬 Food Science

Sherry vinegar is aged in oak barrels using the solera method — the same process as sherry wine — giving it a deeper, more complex flavor than standard wine vinegar. Oil-packed tuna retains significantly more omega-3 fatty acids than water-packed.

Pair It

🥂 A chilled Albariño or sparkling water with a slice of orange is a classic Spanish pairing.
🍽️ Serve with sliced tomatoes drizzled with olive oil and flaky salt.