Description
A light, protein-packed salad made with canned tuna, cannellini beans, and fresh vegetables, dressed with a bright lemon-Dijon emulsion. Perfect for quick weeknight dinners or meal prep.
Ingredients
Scale
- 2 cans (15 oz / 425g each) white beans (cannellini or Great Northern), rinsed and drained
- 2 cans (5 oz / 142g each) tuna packed in water, drained and pressed dry
- 1 small red onion, finely diced
- 1 medium cucumber, diced
- ½ cup Kalamata olives, pitted and halved
- ½ cup feta cheese, crumbled
- ½ cup fresh parsley, chopped
- 1 cup cherry tomatoes, halved
- ¼ cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- ½ teaspoon dried oregano
- Salt and black pepper to taste
Instructions
- Rinse the white beans under cold water in a colander and shake well to remove excess water. Drain the tuna thoroughly and press gently with a fork to remove liquid.
- Dice the cucumber and red onion. Halve the cherry tomatoes. Pit and halve the olives. Chop the parsley.
- In a small jar or bowl, combine the olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and black pepper. Shake or whisk vigorously until emulsified.
- In a large mixing bowl, combine the drained beans, flaked tuna, cucumber, red onion, olives, cherry tomatoes, and feta cheese. Toss gently to combine.
- Pour the dressing over the salad and toss until everything is well coated. Add the chopped parsley and give one final gentle toss.
- Taste and adjust seasoning with more salt, pepper, or lemon juice if needed. Serve immediately or refrigerate for up to 30 minutes to let flavors meld.
Notes
Rinse beans thoroughly to remove metallic taste. Press tuna to remove excess moisture. For meal prep, store dressing separately to keep vegetables crunchy. This salad does not freeze well.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 4
- Sodium: 650
- Fat: 18
- Saturated Fat: 4
- Carbohydrates: 32
- Fiber: 8
- Protein: 28
Keywords: Mediterranean salad, tuna salad, white bean salad, quick dinner, meal prep, healthy lunch, gluten-free, high protein