Description
A quick, no-cook Mediterranean tuna and white bean salad with lemon olive oil dressing. Ready in 10 minutes, this hearty and healthy meal is perfect for busy weeknights and meal prep.
Ingredients
Scale
- 2 cans (15 oz each) white beans (cannellini, Great Northern, or navy), rinsed
- 2 cans (6 oz each) canned tuna (chunk light or skipjack), drained well
- 1/4 cup (60ml) extra virgin olive oil
- 2 large lemons (juice and zest)
- 1/2 medium red onion, finely diced
- 1/2 cup Kalamata olives, pitted
- 1 teaspoon dried oregano
- 1 clove garlic, minced
- 1/4 teaspoon red pepper flakes
- Salt and black pepper to taste
- Optional: 1/4 cup crumbled feta cheese
- Optional: 2 tablespoons capers, drained
- Optional: 2 tablespoons fresh parsley, chopped
Instructions
- Dice the red onion and zest the lemons before juicing them. Measure out the olive oil.
- Drain the canned tuna thoroughly, pressing with paper towels to remove excess moisture. Rinse the white beans under cold water and shake dry in a colander.
- In a small bowl or jar, whisk together the olive oil, lemon juice, lemon zest, minced garlic, dried oregano, red pepper flakes, salt, and pepper until emulsified.
- In a large mixing bowl, combine the rinsed beans, drained tuna, diced red onion, and olives.
- Pour the dressing over the ingredients and toss gently but thoroughly to coat everything evenly.
- Taste and adjust seasoning with more salt, pepper, or lemon juice as needed.
- Serve immediately or refrigerate for 20-30 minutes to allow flavors to meld.
Notes
[‘Drain the tuna thoroughly to prevent a soggy salad.’, ‘Rinsing the beans removes starchy liquid and improves texture.’, ‘Use fresh lemon juice for best flavor; bottled juice tastes flat.’, ‘The salad tastes better after sitting in the fridge for 20-30 minutes.’, ‘Do not freeze this salad as the beans will become mushy.’, ‘Do not reheat; serve cold or at room temperature.’]
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/4 of the total rec
- Calories: 320
- Sugar: 2
- Sodium: 450
- Fat: 16
- Saturated Fat: 2
- Carbohydrates: 28
- Fiber: 8
- Protein: 22
Keywords: Mediterranean tuna salad, white bean salad, quick dinner, meal prep, no cook recipe, healthy lunch, gluten-free, dairy-free