Mediterranean White Bean and Tuna Salad
Bursting with fresh, vibrant flavors, this Mediterranean White Bean and Tuna Salad is a quick and nutritious recipe that’s perfect for lunch, dinner, or meal prep. Packed with protein-rich white beans and flaky tuna infused with olive oil, this salad is balanced with crisp cucumber, sweet cherry tomatoes, and briny kalamata olives. A zesty homemade dressing featuring extra-virgin olive oil, lemon juice, red wine vinegar, and aromatic garlic ties it all together, while fresh herbs like parsley and basil add a bright, herbaceous finish. Ready in just 15 minutes with no cooking required, this wholesome dish is delicious on its own or served with crusty bread, making it a satisfying option for busy days or Mediterranean-inspired meals.
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Recipe Information
Ingredients
- 15 ounces canned white beans (cannellini or great Northern)
- 5 ounces canned tuna in olive oil
- 1 cup cherry tomatoes
- 1 small cucumber, diced
- 0.25 cup red onion, finely chopped
- 0.25 cup kalamata olives, sliced
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh basil, chopped
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- 0.5 teaspoons dried oregano
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Drain and rinse the white beans thoroughly and place them into a large mixing bowl.
Open the canned tuna and flake it gently with a fork. Add it to the bowl with the beans.
Halve the cherry tomatoes and add them to the bowl.
Peel and dice the cucumber into bite-sized pieces and toss it into the salad mix.
Finely chop the red onion and slice the kalamata olives, adding both to the bowl.
Sprinkle the chopped parsley and basil over the salad for a burst of fresh flavor.
In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper until well combined.
Pour the dressing over the salad and gently toss all the ingredients together until evenly coated.
Taste and adjust seasoning if necessary with more salt, pepper, or lemon juice.
Serve immediately or refrigerate for 30 minutes to let the flavors meld before serving. Enjoy with crusty bread or as a standalone dish.
Nutrition Facts
Calories |
289 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 18 mg | 6% | |
| Sodium | 826 mg | 36% | |
| Total Carbohydrate | 21.5 g | 8% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 2.7 g | ||
| Protein | 16.0 g | 32% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 81 mg | 6% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 517 mg | 11% | |
*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.
