Mediterranean Tuna and White Bean Salad
Bright, fresh, and full of Mediterranean flavors, this Tuna and White Bean Salad is the perfect no-cook recipe for a quick and satisfying meal. Packed with protein-rich canned tuna and creamy cannellini beans, it’s beautifully balanced by the vibrant crunch of cucumber, juicy cherry tomatoes, and tangy Kalamata olives. A zesty homemade dressing of olive oil, fresh lemon juice, and red wine vinegar ties everything together, while fresh herbs like parsley and basil lend an irresistible aroma. Optional crumbled feta adds a touch of indulgence, making this salad as versatile as it is delicious. Ready in just 15 minutes, it’s ideal for meal prep or a light lunch served with crusty bread. Perfect for fans of healthy Mediterranean recipes!
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 2 cans (5 ounces each) Canned tuna (in olive oil, drained)
- 1 can (15 ounces) Canned white beans (cannellini or great northern, drained and rinsed)
- 1 cup Cherry tomatoes (halved)
- 1 cup Cucumber (diced)
- 0.25 cup Red onion (finely chopped)
- 0.5 cup Kalamata olives (pitted and sliced)
- 0.25 cup Fresh parsley (chopped)
- 2 tablespoons Fresh basil (chopped)
- 3 tablespoons Extra-virgin olive oil
- 2 tablespoons Fresh lemon juice
- 1 tablespoon Red wine vinegar
- 1 clove Garlic (minced)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 cup Feta cheese (crumbled, optional)
Instructions
In a large mixing bowl, add the drained tuna and flake it into chunks with a fork.
Add the drained and rinsed white beans to the bowl with the tuna.
Incorporate the cherry tomatoes, cucumber, red onion, Kalamata olives, parsley, and basil into the bowl.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the salad ingredients and gently toss to combine, ensuring everything is evenly coated.
Taste the salad and adjust the seasoning with additional salt or pepper if needed.
If desired, sprinkle the crumbled feta cheese on top of the salad as a final garnish.
Serve immediately as a standalone dish or alongside crusty bread for a complete meal. This salad can also be refrigerated for up to 2 days.
Nutrition Facts
Calories |
383 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.2 g | 30% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 54 mg | 18% | |
| Sodium | 1002 mg | 44% | |
| Total Carbohydrate | 16.1 g | 6% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 3.7 g | ||
| Protein | 28.0 g | 56% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 160 mg | 12% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 686 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
