Ingredients
Here’s what you’ll need to create this vibrant and flavorful salad. Opting for high-quality ingredients will significantly enhance the final taste.
- Canned Tuna (2 x 5oz/140g cans): Preferably high-quality, solid white albacore or skipjack tuna packed in olive oil or water, drained very well. Tuna packed in olive oil tends to be more flavorful and moist, but water-packed is a lighter option.
- Cannellini Beans (1 x 15oz/425g can): Also known as white kidney beans, rinsed and drained thoroughly. Their creamy texture and mild flavor are perfect for this salad. You can also use other white beans like Great Northern or navy beans.
- Red Onion (1/2 medium): Finely chopped or thinly sliced. Red onion adds a pungent, slightly sweet crunch. Soaking it in cold water for 10 minutes before use can mellow its sharpness if desired.
- Cucumber (1 medium): Diced. English or Persian cucumbers work well as they have thinner skin and fewer seeds, providing a refreshing crunch.
- Cherry or Grape Tomatoes (1 cup): Halved or quartered if large. These add a burst of sweetness and acidity, contributing to the salad’s vibrant color.
- Bell Pepper (1 small, any color): Diced. Red, yellow, or orange bell peppers are sweeter and add beautiful color. Green bell pepper can be used for a more savory, slightly bitter note.
- Kalamata Olives (1/2 cup): Pitted and halved or roughly chopped. Their distinctive briny, fruity flavor is a hallmark of Mediterranean cuisine.
- Fresh Parsley (1/2 cup, packed): Chopped. Flat-leaf (Italian) parsley is generally preferred for its robust flavor, but curly parsley works too. It adds freshness and a peppery note.
- Extra Virgin Olive Oil (1/4 cup): The heart of the dressing. Use a good quality, flavorful extra virgin olive oil for the best taste.
- Lemon Juice (Juice of 1 large lemon, approx. 3-4 tablespoons): Freshly squeezed lemon juice is crucial for a bright, zesty dressing.
- Garlic (1-2 cloves): Minced or pressed. Adjust to your preference. Fresh garlic provides a pungent kick that complements the other ingredients.
- Dijon Mustard (1 teaspoon, optional): Adds a subtle tang and helps to emulsify the dressing, making it creamier.
- Dried Oregano (1 teaspoon): A classic Mediterranean herb that adds warmth and depth. If using fresh oregano, use about 1 tablespoon, finely chopped.
- Salt (to taste, start with 1/2 teaspoon): Essential for bringing out all the flavors. Sea salt or kosher salt is recommended.
- Freshly Ground Black Pepper (to taste, start with 1/4 teaspoon): Adds a gentle spice.
Instructions
Follow these simple steps to assemble your delicious and healthy Mediterranean Tuna and White Bean Salad. The key is to handle the ingredients gently to maintain their texture.
- Prepare the Vegetables and Beans:
- Thoroughly drain the canned tuna, pressing out any excess liquid. If using tuna packed in oil, you might reserve a little of the oil for extra flavor, though the dressing already includes olive oil.
- Rinse and drain the cannellini beans very well under cold running water. This removes excess sodium and any starchy liquid from the can, resulting in a cleaner taste and texture. Set aside.
- Finely chop the red onion. If you prefer a milder onion flavor, you can soak the chopped onion in a bowl of cold water for about 10 minutes, then drain thoroughly.
- Dice the cucumber. There’s no need to peel it if using English or Persian cucumbers, as their skin is thin and adds nutrients.
- Halve or quarter the cherry or grape tomatoes, depending on their size.
- Dice the bell pepper. Remove the seeds and white pith before dicing.
- Pit and halve or roughly chop the Kalamata olives.
- Finely chop the fresh parsley.
- Make the Dressing:
- In a small bowl or a jar with a tight-fitting lid, combine the extra virgin olive oil, freshly squeezed lemon juice, minced garlic, Dijon mustard (if using), and dried oregano.
- Whisk vigorously until the dressing is well combined and slightly emulsified (thickened). Alternatively, if using a jar, secure the lid and shake well.
- Season the dressing with salt and freshly ground black pepper. Taste and adjust the seasoning if necessary. You might want more lemon juice for tartness, more olive oil for richness, or more salt and pepper. Remember, the salad ingredients are unseasoned, so the dressing needs to be flavorful.
- Combine the Salad Ingredients:
- In a large mixing bowl, add the drained tuna. Use a fork to gently flake it into bite-sized pieces. Avoid mashing it into a paste; you want distinct flakes of tuna.
- Add the rinsed and drained cannellini beans, chopped red onion, diced cucumber, halved/quartered tomatoes, diced bell pepper, and chopped Kalamata olives to the bowl with the tuna.
- Sprinkle the chopped fresh parsley over the ingredients in the bowl.
- Dress and Toss the Salad:
- Pour about two-thirds of the prepared dressing over the salad ingredients.
- Gently fold and toss everything together using a large spoon or spatula. Be careful not to overmix or mash the beans and tuna. The goal is to coat all the ingredients evenly with the dressing while maintaining their individual textures.
- Taste the salad. If needed, add more dressing, salt, or pepper to your liking. You might not need all the dressing, depending on your preference for how “saucy” you like your salad.
- Chill (Recommended):
- For the best flavor, cover the bowl with plastic wrap or transfer the salad to an airtight container and refrigerate for at least 15-30 minutes before serving. This allows the flavors to meld and develop beautifully. The salad can be made a few hours ahead of time.
- Serve:
- Gently toss the salad again just before serving, as some dressing might have settled at the bottom.
- Serve chilled or at cool room temperature. Garnish with a little extra fresh parsley or a lemon wedge, if desired.
Nutrition
- Serving Size: one normal portion
- Calories: 450
- Fat: 20g
- Fiber: 10g
- Protein: 30g