Mediterranean Tuna White Bean Salad

This Mediterranean Tuna White Bean Salad is fresh, zesty and packed with protein, coming together effortlessly with a handful of everyday ingredients – flaky albacore tuna, creamy white beans, peas, cucumber, red pepper, fresh greens and a bright lemon dressing. It’s a quick, Mediterranean-inspired salad you can throw together in minutes, perfect for easy lunches or a light, no-fuss dinner that still feels healthy, satisfying and full of flavour.

What’s in This Tuna White Bean Salad

This tuna and white bean salad keeps things simple but seriously flavourful:

• Tuna + white beans – hearty, protein-rich and satisfying.
• Peas, cucumber + red pepper – fresh crunch and a little sweetness.
• Red onion + capers – sharp, briny pops of flavour.
• Parsley + arugula – fresh, herby brightness. Choose young arugula leaves for a milder, less peppery flavour.
• Lemon + olive oil – a light, zingy dressing that pulls it all together.

Tip: Mediterranean Twist for Extra Flavour

For extra Mediterranean flavour, add a handful of olives, cherry tomatoes or some crumbled feta.

How to Make This Mediterranean Tuna White Bean Salad

This is one of those easy, throw-it-together salads that just works:

1. Cook the peas quickly (steamed or blanched), then cool them down so they stay bright and a little crisp.
2. Add everything (except the arugula) to a big bowl and give it a gentle toss.
3. Drizzle over the lemon juice and olive oil. Don’t be shy with the lemon, this is where the magic happens.
4. Fold in the arugula right at the end, taste, and adjust with a little extra salt, pepper or lemon juice if needed.

That’s it. Dinner (or lunch) is ready. 

Find the exact amounts in the recipe card below.

Why You’ll Love This Quick & Easy Tuna White Bean Salad

• It’s fast – like, genuinely 20-minutes fast.
• It’s fresh but filling – light, yet surprisingly satisfying.
• Pantry-friendly – mostly things you probably already have.
• Perfect for easy, no-cook meals – minimal effort with maximum flavour.
• Flexible – easy to tweak depending on what’s in your kitchen.

More Quick and Easy Salads to Try

f you love this tuna and white bean salad, here are a few more fresh, feel-good recipes to try next. This bulgur salad with merguez and pomegranate is hearty and full of bold, sweet-savoury flavour, while a classic chicken salad keeps things simple and comforting. For something just as fresh and satisfying, this Mediterranean lentil salad is a great plant-based option. And if you’re in the mood to keep it tuna-focused, my mixed bean salad with tuna is a great way to keep those same fresh, vibrant flavours on repeat—and this one is perfect for meal prep!

Elle

Mediterranean Tuna White Bean Salad

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Mediterranean tuna white bean salad with peas, cucumber, red pepper and fresh herbs, tossed in a bright lemon dressing. Quick, healthy and ready in just 20 minutes.

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Prep Time 15 minutes mins

Cook Time 5 minutes mins

Total Time 20 minutes mins

Servings: 4 as side

Course: Salad

Cuisine: Mediterannean

Calories: 213

Ingredients

  

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For the salad:

• 150 g frozen peas (about 1 cup)
• 1 × 185 g can albacore tuna (in spring water), drained
• 1 small red onion, finely diced
• 1 × 400 g can butter beans or cannellini beans, drained and rinsed
• 3 tablespoons flat-leaf parsley, roughly chopped
• 1½ tablespoons capers drained
• 1 cucumber, deseeded and sliced into half-moons
• 1 pointed red pepper or sweet bell pepper, diced
• 75–100 g young arugula leaves (3-4 generous handfuls)

For the dressing:

• juice of 2 lemons (or to taste)
• 2 tablespoons extra-virgin olive oil
• sea salt and freshly ground black pepper, to taste

Instructions

 

1. Bring a saucepan of salted water to the boil. Add the peas and cook for 1 1/2–2 minutes until crisp-tender and still bright green. Drain and immediately transfer to a bowl of ice water to stop the cooking. Drain again and set aside.
2. In a large mixing bowl, combine the cooled peas, tuna, red onion, beans, parsley, capers, cucumber and red pepper. Toss gently to combine.
3. In a small bowl, whisk together the lemon juice, olive oil, salt and pepper. Pour over the salad and toss gently until everything is evenly coated.
4. Add the arugula just before serving and toss lightly. Taste and adjust seasoning if needed.
5. Serve immediately with your favourite crusty bread, if desired. Enjoy!

Nutrition

Calories: 213kcal

Notes

• When in season, fresh peas are a lovely upgrade. Just blanch briefly until just tender (2-3 minutes), then cool quickly to keep their bright colour and crisp texture.
• Swap arugula for baby spinach or a mixed salad blend for a milder flavour.
• Add cherry tomatoes or Kalamata olives for extra Mediterranean depth.

For a relaxing atmosphere in the kitchen I recommend my personal Elle Republic: Chilled Out Kitchen Tunes Playlist on Spotify.

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