Mediterranean Tuna & Asparagus Salad
This Mediterranean Tuna & Asparagus Salad is a wholesome and vibrant dish that's perfect for lunch or a light snack. Packed with protein from tuna and cannellini beans, along with the fresh crunch of asparagus, red onion, and tangy capers, this salad is both nutritious and delicious. Drizzled with a zesty olive oil and red wine vinegar dressing, it's sure to please your palate and keep you energized throughout the day. Serve it chilled for a refreshing meal or picnic delight!
N/A
Servings
N/A
Calories
8
Ingredients
Ingredients
Asparagus
1 lb (Trimmed and cut into finger-length pieces)
Canned Tuna
2 (7-ounce) cans (Drained)
Cannellini Beans
2 (14-ounce) cans (Drained)
Red Onion
1 (Very finely chopped)
Capers
2 tablespoons (Drained)
Olive Oil
1 tablespoon (N/A)
Red Wine Vinegar
1 tablespoon (N/A)
Tarragon
2 tablespoons (Finely chopped)
Instructions
1
Bring a large pot of salted water to a boil. Add the asparagus and cook for 4-5 minutes until they are tender but still crisp.
2
Drain the asparagus and immediately transfer it to a bowl of ice water to stop the cooking process. Once cooled, drain again and cut the asparagus into bite-sized pieces.
3
In a large mixing bowl, combine the drained tuna, cannellini beans, finely chopped red onion, capers, and the cut asparagus. Gently toss the ingredients to combine.
4
In a small bowl, whisk together the olive oil, red wine vinegar, and chopped tarragon until emulsified. Pour the dressing over the salad and toss to coat all the ingredients evenly.
5
Cover the salad and refrigerate for at least 30 minutes before serving to allow the flavors to meld together.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are the primary protein sources in the Mediterranean Tuna & Asparagus Salad?
The primary protein sources in this salad are canned tuna and cannellini beans.
How long should I cook the asparagus for this recipe?
The asparagus should be boiled in salted water for 4-5 minutes until tender but still crisp.
Why do I need to put the asparagus in ice water?
Placing the asparagus in ice water immediately after boiling stops the cooking process, preserving its bright green color and crisp texture.
What type of vinegar is used in the dressing?
This recipe calls for red wine vinegar to create a zesty dressing.
How long should the salad refrigerate before serving?
The salad should be covered and refrigerated for at least 30 minutes to allow the flavors to meld together.
What herbs are used in the Mediterranean Tuna & Asparagus Salad?
Finely chopped tarragon is used to flavor the dressing and the salad.
Can I use a different type of bean if I don't have cannellini beans?
Yes, while cannellini beans are traditional, you could substitute them with other white beans like navy beans or great northern beans.
How much tuna is required for this recipe?
You will need two 7-ounce cans of tuna, which should be drained before adding to the salad.
What is the recommended size for the asparagus pieces?
The asparagus should be cut into bite-sized or finger-length pieces.
How should the red onion be prepared?
The red onion should be very finely chopped to ensure it blends well with the other ingredients.
Are capers essential to this salad?
Capers add a signature Mediterranean tang and saltiness to the dish, though they can be adjusted to taste.
Is this salad served hot or cold?
This salad is best served chilled, making it a refreshing meal or picnic option.
How many ingredients are in the Mediterranean Tuna & Asparagus Salad?
There are 8 main ingredients: asparagus, canned tuna, cannellini beans, red onion, capers, olive oil, red wine vinegar, and tarragon.
What is the best way to mix the dressing?
Whisk together the olive oil, red wine vinegar, and chopped tarragon in a small bowl until the mixture is emulsified.
Is this recipe suitable for a healthy lunch?
Yes, it is described as a wholesome, protein-rich, and nutritious dish perfect for a light lunch.
Can I use fresh tuna instead of canned?
While the recipe specifies canned tuna for convenience and texture, you could use cooked fresh tuna flakes if preferred.
Should the beans be rinsed before use?
The instructions specify that the beans should be drained; rinsing is also recommended to remove excess salt and starch.
What is the preparation for the asparagus before cooking?
The asparagus should be trimmed to remove woody ends and eventually cut into finger-length pieces.
Is this recipe dairy-free?
Yes, the recipe uses olive oil and vinegar for the dressing and contains no dairy products.
How much asparagus do I need?
The recipe calls for 1 lb of asparagus.
What makes this salad 'Mediterranean' style?
The combination of olive oil, tuna, beans, capers, and fresh vegetables are staples of Mediterranean cuisine.
Can I substitute tarragon with another herb?
If you don't have tarragon, you can substitute it with parsley or dill for a different but equally fresh flavor.
Is this salad gluten-free?
Based on the ingredients listed (vegetables, tuna, beans, oil, vinegar), this recipe is naturally gluten-free.
How many cans of beans are required?
The recipe requires two 14-ounce cans of cannellini beans.
Is the red onion used raw or cooked?
The red onion is used raw and finely chopped to provide a fresh crunch.
What is the amount of olive oil used in the dressing?
The dressing uses 1 tablespoon of olive oil.
How do I ensure the dressing coats everything evenly?
Pour the whisked dressing over the combined ingredients and gently toss the salad until all components are coated.
Can this salad be used for meal prep?
Yes, because it holds up well in the refrigerator and the flavors improve over time, it is excellent for meal prep.
What is the main texture profile of this dish?
The salad features a mix of textures: tender-crisp asparagus, creamy beans, flaky tuna, and crunchy red onion.
How many tablespoons of capers are used?
The recipe uses 2 tablespoons of drained capers.