This fresh salad draws from the coastal cuisines of the Mediterranean, especially Italian and Greek traditions that celebrate simple, nourishing ingredients. Tuna and white beans are staples in Southern Europe, often combined in rustic dishes for their heartiness and protein-rich quality. With olives, lemon, and herbs, this salad offers the bright, briny flavors typical of seaside villages along the Adriatic and Aegean. It’s a timeless, no-cook meal that’s as nutritious as it is delicious.
Prep Time: 10 mins
Cook Time: 0 mins
Servings: 4
Ingredients:
- 1 can (15 oz) cannellini beans, rinsed
- 1 can (5 oz) tuna in olive oil, drained
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ cucumber, diced
- ¼ cup Kalamata olives, sliced
- 2 tbsp fresh lemon juice
- 1 tbsp extra virgin olive oil
- 1 tsp dried oregano
- Salt & pepper to taste
Instructions:
- In a large bowl, combine beans, tuna, tomatoes, onion, cucumber, and olives.
- In a small bowl, whisk lemon juice, olive oil, oregano, salt, and pepper.
- Pour dressing over salad, toss gently, and chill before serving.
Flavor & Texture:Fresh, herby, and tangy with creamy beans, flaky tuna, and crisp veggies.
Customization Tips:
- Add arugula or baby spinach to turn it into a leafy salad.
- Swap tuna for grilled chicken or chickpeas for a vegan version.
Nutrition (per serving):Calories: 320 | Fat: 14g | Carbs: 24g | Fiber: 7g | Sugars: 3g | Protein: 20g | Sodium: 270mg
