Three Bean Salad (With Tuna)
Servings: people
This three bean salad with tuna is a fresh, protein-packed recipe that comes together in minutes. The beans marinate in a zesty Mediterranean dressing, giving every bite bold flavor, while the tuna adds satisfying richness. Perfect for meal prep, picnics, or a quick weeknight dinner, it’s a budget-friendly dish that’s both healthy and delicious.
Ingredients
- 1 can kidney beans — 15 oz / 400 g or 1½ cups / 230 g cooked beans
- 1 can butter beans — 15 oz / 400 g or 1½ cups / 230 g cooked beans
- 1 can chickpeas — 15 oz / 400 g or 1½ cups / 230 g cooked chickpeas
- 1 can/jar tuna in olive oil — about 7 oz / 200 g
- 2 stalks celery chopped
- 1 small red onion thinly sliced
- ½ cup flat-leaf parsley chopped
For the Dressing
- 4 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice + zest or red wine vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- 1 clove garlic grated
- 1 teaspoon oregano
- ½ teaspoon salt + black pepper to taste
Instructions
- Make the Dressing: In a large bowl, whisk together 4 tablespoons extra virgin olive oil, 3 tablespoons lemon juice + zest, 1 tablespoon Dijon mustard, 1 tablespoon honey, 1 clove garlic, 1 teaspoon oregano, ½ teaspoon salt, and pepper.
- Add the Beans: Drain and rinse 1 can kidney beans, 1 can butter beans, and 1 can chickpeas. Warm them in the microwave for 30-60 seconds, then toss into the dressing. Let sit to marinate.
- Finish the Salad: Add 2 stalks celery, 1 small red onion, ½ cup flat-leaf parsley, and 1 can/jar tuna in olive oil (drained). Toss gently. Serve right away or refrigerate for later.
Notes
Substitutions
- Kidney beans → swap with black beans or pinto beans.
- Butter beans → use cannellini beans or edamame for a different texture.
- Chickpeas → try green lentils or white beans for variety.
- Tuna in olive oil → sub canned salmon, sardines, or grilled chicken.
- Celery → replace with cucumber or fennel bulb for crisp crunch.
- Red onion → switch to shallots or green onions for milder flavor.
- Flat-leaf parsley → use basil, dill, or cilantro for fresh brightness.
- Olive oil → swap with avocado oil or walnut oil.
- Lemon juice /red wine vinegar → sub apple cider vinegar or lime juice.
- Dijon mustard → use whole-grain mustard or tahini.
- Honey → replace with maple syrup or agave nectar.
- Garlic → try roasted garlic or skip for gentler taste.
- Oregano → sub thyme or marjoram.
- Marinate beans warm → Toss into dressing while still warm so they soak up max flavor.
- Go bold with dressing → Make it extra tangy; beans will soften the sharpness.
- Keep tuna juicy → Use oil-packed tuna and fold in a spoonful of that oil for richness.
- Soften the onion → Slice thin, soak briefly in cold water, then drain for sweet crunch.
- Chill & refresh → Rest 30 minutes in the fridge, then brighten with lemon and olive oil.
