Mediterranean Tuna and Cannellini Bean Salad with Spiralized Cucumber
This vibrant Mediterranean Tuna and Cannellini Bean Salad is a delightful twist on a classic Italian dish. Utilizing pantry staples, this salad is perfect for a quick and nutritious meal that shines with the fresh taste of spiralized cucumber. The combination of protein-rich tuna and fiber-filled beans is bolstered with the fresh crunch of cucumber and the aromatic essence of sage and parsley. A zesty dressing incorporates tangy vinegar and a hint of anchovy for a depth of flavor that brings the entire dish together. Perfect as a light lunch or a refreshing side, this salad is not only visually appealing but also easy to prepare in under 15 minutes.
N/A
Servings
200
Calories
14
Ingredients
Ingredients
Red onion
1 (small, peeled)
Cucumber
1/2 (European (or 1 regular cucumber, peeled if desired))
Red wine vinegar
2 tablespoons ((plus 1 teaspoon for soaking onion))
Canned tuna
2 (5 ounce) cans (drained (water-packed or olive oil-packed))
Canned beans
1 (15 ounce) can (drained and rinsed (cannellini, borlotti, or chickpeas))
Fresh sage leaves
3 (slivered)
Flat leaf parsley
2 tablespoons (finely chopped)
Anchovy fillet
1 (rinsed)
Garlic clove
1 (medium)
Fresh lemon juice
1 tablespoon
Salt
to taste
Black pepper
to taste (freshly ground)
Dijon mustard
1 teaspoon
Extra virgin olive oil
1/3 cup
Instructions
1
Prepare the onion by spiralizing it using the shredder blade of your spiralizer. Cut the spiralized onion into 2- to 3-inch lengths with scissors for easier eating.
2
Using the slicer blade, spiralize the cucumber, cutting the resulting strands into 2- to 3-inch lengths with scissors.
3
In a bowl, soak the spiralized onion in cold water mixed with 1 teaspoon of red wine vinegar for 5 minutes. Drain, rinse with cold water, and then dry on paper towels.
4
In a medium mixing bowl or salad bowl, combine the drained tuna, rinsed beans, prepared onions, slivered sage, and chopped parsley. Gently mix to combine.
5
In a mortar and pestle, mash the anchovy fillet with the garlic clove. Add the remaining 2 tablespoons of red wine vinegar, fresh lemon juice, salt, and freshly ground black pepper. Mix until well incorporated, then whisk in the olive oil until emulsified.
6
Set aside 1 tablespoon of the dressing for later use. Pour the remaining dressing over the tuna and bean mixture and toss gently until evenly coated.
7
Toss the spiralized cucumber with the reserved dressing to add flavor. Arrange the tuna and bean salad in a serving bowl or on a platter, then artfully top it with the dressed cucumber strands.
8
Serve immediately and enjoy this nutritious, flavorful salad!
Nutrition Information
14g
Fat
8g
Carbs
13g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Tuna and Cannellini Bean Salad with Spiralized Cucumber?
It is a nutritious, Italian-inspired salad featuring protein-rich tuna, fiber-filled beans, and fresh spiralized cucumber in a zesty anchovy and herb dressing.
How long does it take to prepare this recipe?
The recipe is very quick and can be prepared in under 15 minutes.
What are the main protein sources in this salad?
The primary protein sources are canned tuna and canned cannellini beans.
What type of cucumber should I use?
A half of a European cucumber or one regular cucumber (peeled if desired) is recommended.
How do I prepare the red onion for this salad?
Spiralize the onion with a shredder blade, cut into short lengths, and soak in cold water with vinegar for 5 minutes to mellow the flavor.
Why do I need to soak the spiralized onion?
Soaking the onion in water and red wine vinegar helps remove the harsh bite, making it more palatable for a raw salad.
What types of beans can I use in this recipe?
You can use cannellini beans, borlotti beans, or chickpeas.
Is this recipe low-carb?
Yes, it contains only 8g of carbohydrates per serving, making it suitable for low-carb diets.
How many calories are in one serving?
There are approximately 200 calories per serving.
What is the fat and protein content per serving?
Each serving contains 14g of fat and 13g of protein.
What herbs are used in this Mediterranean salad?
The salad uses fresh slivered sage leaves and finely chopped flat-leaf parsley.
How do I make the dressing?
Mash anchovy and garlic in a mortar and pestle, then mix with vinegar, lemon juice, salt, pepper, and whisk in olive oil until emulsified.
Do I have to use anchovies?
While the anchovy adds a savory depth of flavor (umami), it is mashed with garlic to create a paste rather than being left whole.
Can I use oil-packed tuna?
Yes, you can use either water-packed or olive oil-packed canned tuna; just be sure to drain it first.
What blade should I use for the cucumber?
Use the slicer blade of your spiralizer to create the cucumber strands.
How should I cut the spiralized strands?
Use kitchen scissors to cut the spiralized onion and cucumber into 2- to 3-inch lengths to make the salad easier to eat.
Is fresh lemon juice required?
Yes, one tablespoon of fresh lemon juice is used to add a zesty, bright flavor to the dressing.
What kind of oil is recommended for the dressing?
Extra virgin olive oil is recommended for the best flavor and healthy fats.
How do I assemble the final dish?
Mix the tuna and bean base with most of the dressing, then top with the spiralized cucumber tossed in the reserved tablespoon of dressing.
Is this salad served cold?
Yes, it is served immediately after assembly to enjoy the fresh crunch of the vegetables.
How many ingredients are in this recipe?
There are 14 ingredients in total, including pantry staples and fresh produce.
What type of mustard is used?
The recipe calls for one teaspoon of Dijon mustard.
Is this recipe gluten-free?
Based on the ingredients listed (tuna, beans, vegetables, oil, vinegar), this recipe is naturally gluten-free.
Can I make this without a spiralizer?
Yes, you can thinly slice the cucumber and onion with a knife or mandolin if you don't have a spiralizer.
What vinegar is used for soaking and dressing?
Red wine vinegar is used both for soaking the onions and as a base for the salad dressing.
How many cans of tuna are needed?
You will need two 5-ounce cans of tuna.
Can this be a main course?
Yes, it is perfect as a light lunch or can be served as a refreshing side dish.
Is the garlic used raw?
Yes, one medium garlic clove is mashed raw with the anchovy to infuse the dressing.
Can I use chickpeas instead of cannellini beans?
Absolutely, chickpeas are a great alternative and fit the Mediterranean theme perfectly.
Why is the cucumber kept separate from the main mix initially?
Keeping the cucumber strands separate and placing them on top prevents them from becoming too soggy and maintains an artful presentation.