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Mediterranean Tuna and White Bean Salad

Mediterranean Tuna and White Bean Salad

Lunch
Prep Time
20min
Cook Time
10min
Servings
2
Calories
520
Chef's Note

For the best flavor, make this salad at least 30 minutes before serving to allow the flavors to develop. You can also prepare it the night before for an even more flavorful lunch. Just add the greens and feta right before serving to maintain their freshness and texture.

Tags
Mediterranean
tuna
beans
salad
healthy
high-protein
lunch
seafood
make-ahead
balanced
Ingredients

  • 8 oz canned tuna in olive oil

  • 1 15-oz can cannellini beans

  • 1 cup cherry tomatoes

  • 1 large Persian cucumber

  • 1/4 cup red onion

  • 1/3 cup kalamata olives

  • 1/4 cup fresh parsley

  • 2 tablespoons fresh mint

  • 1/3 cup feta cheese

  • 3 tablespoons extra virgin olive oil

  • 1 whole lemon

  • 1 teaspoon Dijon mustard

  • 1 teaspoon honey

  • 1 teaspoon dried oregano

  • 1 tablespoon red wine vinegar

  • 1 small garlic clove

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 4 cups mixed salad greens

  • 2 pieces whole grain pita bread

Instructions
  • 1

    Drain the 8 oz of tuna, reserving 1 tablespoon of the oil. Flake the tuna into a large bowl.

  • 2

    Drain and rinse the 15-oz can of cannellini beans. Add to the bowl with the tuna.

  • 3

    Halve 1 cup of cherry tomatoes and add to the bowl.

  • 4

    Dice the large Persian cucumber into 1/2-inch pieces and add to the bowl.

  • 5

    Finely dice 1/4 cup of red onion and add to the bowl.

  • 6

    Roughly chop 1/3 cup of kalamata olives and add to the bowl.

  • 7

    Chop 1/4 cup of fresh parsley and 2 tablespoons of fresh mint. Add to the bowl.

  • 8

    In a small bowl, make the dressing by whisking together 3 tablespoons of extra virgin olive oil, the juice and zest of 1 lemon, 1 teaspoon of Dijon mustard, 1 teaspoon of honey, 1 teaspoon of dried oregano, 1 tablespoon of red wine vinegar, 1 minced garlic clove, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.

  • 9

    Pour the dressing over the salad ingredients and gently toss to combine. Let sit for 10 minutes to allow flavors to meld.

  • 10

    Toast the 2 pieces of whole grain pita bread until lightly crisp, about 2-3 minutes per side. Cut into triangles.

  • 11

    Arrange 2 cups of mixed salad greens on each plate. Top with the tuna and bean mixture.

  • 12

    Crumble 1/3 cup of feta cheese over the salads.

  • 13

    Serve each salad with toasted pita triangles on the side.

Nutrition Information (per serving)
520
Calories
32g
Protein
42g
Carbs
25g
Fat
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