Mediterranean Tuna and White Bean Salad
This Mediterranean Tuna and White Bean Salad is a delicious and hearty dish that brings together the flavors of the coast in every bite. Packed with protein and fiber, it's not only satisfying but also quick to prepare using pantry staples. The combination of tender cannellini beans, savory tuna, and sweet roasted red peppers creates a delightful medley that’s perfect for lunch or a light dinner. Pair it with warm, toasted pita bread for a complete meal that's easy to share with friends or family.
4
Servings
140
Calories
9
Ingredients
Ingredients
Tuna
12 ounces (drained and flaked)
Cannellini beans
15 ounces (drained and rinsed)
Roasted red peppers
12 ounces (drained and roughly chopped)
Capers
2 tablespoons (drained)
Lemon
1 (zest and juice)
Extra virgin olive oil
1 tablespoon (for dressing)
Salt
1/2 teaspoon (to taste)
Black pepper
1/2 teaspoon (to taste)
Pita bread
4 slices (toasted)
Instructions
1
In a large mixing bowl, combine the drained tuna, rinsed cannellini beans, chopped roasted red peppers, and capers.
2
In a separate small bowl, whisk together the fresh lemon juice, olive oil, lemon zest, salt, and black pepper until well combined.
3
Pour the dressing over the tuna mixture and gently toss until all ingredients are evenly coated.
4
Taste and adjust seasoning if needed, adding more salt or pepper as desired.
5
Serve the salad chilled or at room temperature with toasted pita bread on the side for dipping or scooping.
Nutrition Information
4.5g
Fat
15g
Carbs
10g
Protein
3.75g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Tuna and White Bean Salad?
Mediterranean Tuna and White Bean Salad is a hearty and flavorful dish that combines tuna, cannellini beans, and roasted red peppers with a zesty lemon dressing.
What are the main ingredients for this recipe?
The main ingredients include canned tuna, cannellini beans, roasted red peppers, capers, lemon, extra virgin olive oil, and pita bread.
How long does it take to prepare this salad?
This is a quick, no-cook meal that can be assembled in just a few minutes using mostly pantry staples.
Is this tuna salad healthy?
Yes, it is packed with protein and fiber while being relatively low in calories and containing healthy fats from olive oil.
How many calories are in a serving?
Each serving contains approximately 140 calories.
What type of tuna should I use?
The recipe calls for 12 ounces of drained and flaked tuna; you can use canned or pouched tuna depending on your preference.
Can I substitute cannellini beans with something else?
Yes, you can substitute them with other white beans like Great Northern beans or navy beans, or even chickpeas.
Is this Mediterranean salad gluten-free?
The salad itself is gluten-free, but you must ensure the pita bread is a gluten-free variety or omit it entirely.
How should I store leftovers?
Leftovers should be stored in an airtight container in the refrigerator for up to 3 days.
Can I make this salad in advance?
Yes, making it ahead of time allows the flavors to meld, though it is best served fresh or within 24 hours for optimal texture.
What can I serve with this dish?
It is traditionally served with toasted pita bread, but also goes well over a bed of mixed greens or with crackers.
Are roasted red peppers necessary?
Roasted red peppers add a sweet and smoky flavor, but you can omit them or replace them with fresh bell peppers for a crunchier texture.
Can I use bottled lemon juice instead of fresh?
Fresh lemon juice is recommended for the best flavor and because the recipe also uses lemon zest, but bottled juice works in a pinch.
How much protein is in each serving?
There are 10 grams of protein per serving.
Is this a no-cook meal?
Yes, this is a no-cook recipe, making it perfect for quick lunches or warm weather.
Can I add other vegetables to this salad?
Absolutely! Cherry tomatoes, cucumbers, or red onions would make excellent additions to this Mediterranean medley.
What is the serving size for this recipe?
The recipe is designed to yield 4 servings.
Is there a substitute for capers?
If you do not have capers, you can use chopped green olives or simply omit them, though you may need a pinch more salt.
Can I use different types of oil?
Extra virgin olive oil provides the best flavor for Mediterranean dishes, but avocado oil can be used as a neutral substitute.
How much fiber is in a serving?
Each serving provides 3.75 grams of fiber.
Is this recipe dairy-free?
Yes, this recipe is naturally dairy-free as it contains no cheese or milk products.
How do I prepare the pita bread?
The pita bread should be toasted until warm and slightly crisp before serving with the salad.
Is this salad good for meal prep?
Yes, it is an excellent meal prep option as it holds up well and does not require reheating.
What does the lemon zest do for the recipe?
Lemon zest provides a bright, citrusy aroma and a concentrated lemon flavor that enhances the overall freshness of the dish.
Is this salad spicy?
No, the salad is not spicy. You can add red pepper flakes if you prefer some heat.
How much fat is in this recipe?
There are 4.5 grams of fat per serving.
Can I add fresh herbs?
Yes, adding fresh parsley, dill, or oregano would further enhance the Mediterranean profile of the salad.
Can I use tuna packed in oil?
Yes, you can use tuna in oil; just ensure you drain it well or reduce the amount of olive oil added to the dressing.
How many ingredients are needed?
The recipe requires 9 ingredients total, including seasonings.
What is the texture of the salad?
The salad features tender beans, soft flaked tuna, and slightly chewy roasted peppers for a satisfying variety of textures.