Tuscan Tuna Salad
Bright, flavorful, and packed with wholesome ingredients, this Tuscan Tuna Salad is your go-to recipe for a quick, no-cook meal that's as nutritious as it is delicious. Featuring tender chunks of tuna in olive oil, sweet cherry tomatoes, crisp cucumber, briny Kalamata olives, and creamy cannellini beans, this Mediterranean-inspired salad is elevated with fresh parsley, zesty capers, and a tangy lemon-olive oil dressing. It’s ready in just 15 minutes and perfect for serving on its own or over a bed of mixed greens for a refreshing lunch or light dinner. Bursting with vibrant flavors and textures, this gluten-free and protein-rich salad is a crowd-pleaser that’s ideal for meal prep or entertaining.
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Recipe Information
Ingredients
- 2 5-ounce cans canned tuna (in olive oil)
- 1.5 cups cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 0.5 cup kalamata olives (pitted)
- 1 15-ounce can cannellini beans (drained and rinsed)
- 0.25 cup fresh parsley (chopped)
- 2 tablespoons capers
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups mixed greens or arugula (optional, for serving)
Instructions
Drain the canned tuna and place it into a large mixing bowl. Flake the tuna gently with a fork to separate the pieces.
Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and roughly chop the kalamata olives. Add these vegetables to the bowl with the tuna.
Add the drained and rinsed cannellini beans to the mixing bowl.
Chop the fresh parsley and add it to the bowl, along with the capers.
In a small mixing bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Pour the dressing over the tuna and vegetables. Gently toss everything together until well combined, being careful not to mash the beans or tuna.
Taste and adjust the seasoning with more salt or pepper if needed.
Serve immediately on its own or over a bed of mixed greens or arugula for added texture. Refrigerate any leftovers and consume within 2 days.
Nutrition Facts
Calories |
1695 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.5 g | 122% | |
| Saturated Fat | 14.8 g | 74% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 142 mg | 47% | |
| Sodium | 3916 mg | 170% | |
| Total Carbohydrate | 103.5 g | 38% | |
| Dietary Fiber | 32.0 g | 114% | |
| Total Sugars | 15.1 g | ||
| Protein | 114.2 g | 228% | |
| Vitamin D | 14.2 mcg | 71% | |
| Calcium | 564 mg | 43% | |
| Iron | 20.5 mg | 114% | |
| Potassium | 3698 mg | 79% | |
*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.
