Mediterranean Tuna & Bean Salad
A vibrant, no-cook Mediterranean Tuna & Bean Salad, packed with protein and fiber, offering a refreshing and satisfying meal perfect for busy days.
For 3 servings
Prepare all vegetables: Halve the cherry tomatoes, finely dice the red onion, dice the English cucumber, dice the red bell pepper, pit and halve the Kalamata olives, and finely chop the fresh parsley.
Prepare beans and tuna: Rinse and thoroughly drain the cannellini beans. Drain the tuna well, then flake it into a large mixing bowl.
Combine ingredients: Add the prepared cherry tomatoes, red onion, cucumber, red bell pepper, Kalamata olives, and chopped parsley to the bowl with the flaked tuna and cannellini beans.
Make the dressing: In a small bowl, whisk together the juice of the lemon, the zest of half the lemon, and the extra virgin olive oil. Season with sea salt and freshly ground black pepper.
Dress the salad: Pour the prepared dressing over the salad ingredients in the large bowl.
Toss gently: Using a large spoon or spatula, gently toss all ingredients until well combined and evenly coated with the dressing. Be careful not to mash the beans or tuna.
Taste and adjust: Taste the salad and adjust seasonings as needed, adding more salt, pepper, or lemon juice if desired.
Serve or chill: Serve immediately for best freshness, or cover and refrigerate for at least 30 minutes to allow the flavors to meld and deepen.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Quality Tuna: Opt for high-quality tuna packed in olive oil for superior flavor and texture. If using tuna in water, ensure it's well-drained, and you might want to add a little extra olive oil to the dressing for richness.
- 2Chill for Flavor: While delicious immediately, allowing the salad to chill for 30 minutes to an hour in the refrigerator significantly enhances the melding of flavors.
- 3Don't Over-Toss: Toss gently to combine ingredients without mashing the delicate beans or flaked tuna, maintaining the salad's texture.
- 4Fresh Herbs are Key: Don't skip the fresh parsley! It adds a bright, essential Mediterranean freshness. Consider adding fresh dill or mint for variation.
Adapt it for your goals.
Protein Swap
Replace tuna with canned salmon, cooked chickpeas, or grilled chicken for a different protein source.
Veggie BoostVeggie Boost
Add artichoke hearts, capers, or roasted red peppers for more Mediterranean flair and texture.
Grain AdditionGrain Addition
Stir in cooked quinoa or couscous to make it a heartier, more substantial meal.
Why this is on our healthy list.
Heart Health
Tuna provides beneficial Omega-3 fatty acids, which are known to support cardiovascular health and reduce inflammation.
Digestive Wellness
Cannellini beans and fresh vegetables contribute significant dietary fiber, promoting healthy digestion and satiety.
Muscle Support
The combination of tuna and beans offers a complete protein profile, essential for muscle repair, growth, and overall bodily functions.
Frequently asked questions
Yes, this salad can be made 1-2 days in advance. Store it in an airtight container in the refrigerator. The flavors will deepen, but the vegetables might soften slightly.
