Mediterranean Tuna and White Bean Salad with Sun-Dried Tomatoes
This Mediterranean-inspired Tuna and White Bean Salad is a vibrant, healthy dish brimming with flavor. Rich in protein and fiber, it's perfect for a light lunch or as a side dish for dinner. The combination of flaky tuna, creamy cannellini beans, and tangy sun-dried tomatoes creates a delightful texture and taste, enhanced by the freshness of parsley and the zesty kick of lemon. Ideal for meal prepping, this salad can be made several hours in advance or even a day ahead, allowing the flavors to meld beautifully. It also keeps well in the refrigerator for several days, making it a convenient option for busy weeknights. Enjoy this nutritious and delicious dish that brings a taste of the Mediterranean to your table!
N/A
Servings
N/A
Calories
8
Ingredients
Ingredients
Lemon juice
1 1/2 tablespoons (freshly squeezed)
Garlic
1 clove (chopped)
Extra virgin olive oil
2 tablespoons
Cannellini beans
2 (15 ounce) cans (drained and rinsed)
Tuna in water
1 (6 1/2 ounce) can (drained and flaked)
Sun-dried tomatoes
1/3 cup (sliced into thin strips)
Red onion
1/4 cup (minced)
Fresh parsley
2 tablespoons (chopped)
Instructions
1
In a medium mixing bowl, combine the freshly squeezed lemon juice, chopped garlic, and a pinch of salt and pepper. Mix well.
2
Slowly whisk in the extra virgin olive oil until the dressing is emulsified.
3
Add the drained and rinsed cannellini beans, flaked tuna, sun-dried tomatoes, minced red onion, and chopped parsley to the bowl.
4
Gently fold the ingredients together until well coated in the dressing, being careful not to break up the beans too much.
5
Cover the bowl with plastic wrap or a lid and refrigerate for at least 2 hours, or up to 24 hours, to allow the flavors to develop.
6
Before serving, taste and adjust seasoning with additional salt and pepper, if desired. Serve chilled or at room temperature.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Tuna and White Bean Salad with Sun-Dried Tomatoes?
It is a vibrant, healthy, and protein-rich dish that combines flaky tuna, creamy cannellini beans, and tangy sun-dried tomatoes with a fresh lemon and garlic dressing.
What type of beans are used in this recipe?
The recipe calls for two 15-ounce cans of cannellini beans, which should be drained and rinsed.
Is this tuna salad recipe gluten-free?
Yes, according to the tags, this recipe is naturally gluten-free.
Can I use tuna packed in oil instead of water?
While the recipe specifies tuna in water, you can use tuna in oil; just ensure it is well-drained before flaking.
How long should I refrigerate the salad before serving?
The salad should be refrigerated for at least 2 hours, or up to 24 hours, to allow the flavors to meld beautifully.
What is in the dressing for this salad?
The dressing is made from freshly squeezed lemon juice, chopped garlic, extra virgin olive oil, salt, and pepper.
How do I prepare the sun-dried tomatoes?
The sun-dried tomatoes should be sliced into thin strips before being added to the salad.
How long does this salad stay fresh in the refrigerator?
This salad keeps well in the refrigerator for several days, making it excellent for meal prepping.
Can I make this dish ahead of time?
Yes, it is ideal for meal prepping and can be made up to a day in advance.
What kind of onion is best for this recipe?
The recipe recommends using 1/4 cup of minced red onion for its mild and tangy flavor.
Is this salad high in protein?
Yes, the combination of tuna and white beans makes this a high-protein dish.
How do I avoid breaking the beans when mixing?
You should gently fold the ingredients together instead of stirring vigorously to keep the cannellini beans intact.
Can I serve this salad at room temperature?
Yes, the salad can be served either chilled or at room temperature.
What is the role of lemon juice in this recipe?
Freshly squeezed lemon juice provides a zesty kick and serves as the acidic base for the dressing.
Is this considered a one-dish meal?
Yes, it is categorized as a one-dish meal because it is filling and contains protein, fiber, and vegetables.
How much garlic is needed?
The recipe calls for one clove of garlic, chopped.
Can I use dried parsley instead of fresh?
Fresh parsley is recommended for the best flavor and freshness, but you can use dried parsley if necessary (use about one-third of the amount).
What if I don't have cannellini beans?
You can substitute other white beans like Great Northern beans or even chickpeas.
Is there any sugar in this recipe?
Based on the ingredients listed, there is no added sugar in this recipe.
How many cans of tuna do I need?
You will need one 6 1/2 ounce can of tuna, drained and flaked.
Do I need to cook anything for this recipe?
No, this is a no-cook recipe that involves only mixing and chilling.
What are the primary flavor profiles of this dish?
The dish is Mediterranean-inspired, featuring tangy, zesty, savory, and fresh herbal notes.
Is this recipe suitable for a light lunch?
Absolutely, its high fiber and protein content make it a satisfying yet light lunch option.
How should the garlic be prepared?
The garlic should be chopped and mixed with the lemon juice and seasoning first.
Can I add other vegetables to this salad?
Yes, you can easily customize it by adding ingredients like cucumber, bell peppers, or olives.
What type of olive oil is best?
Extra virgin olive oil is recommended for its superior flavor in salad dressings.
Why is salt and pepper added to the lemon juice first?
Adding them to the lemon juice first helps the salt dissolve before the oil is added to create the emulsion.
Is this recipe dairy-free?
Yes, there are no dairy products included in the ingredients list.
Should I adjust the seasoning before serving?
Yes, it is recommended to taste and adjust the salt and pepper levels after the salad has chilled.
What makes this salad 'Mediterranean'?
The use of olive oil, lemon, garlic, cannellini beans, and sun-dried tomatoes are classic ingredients of Mediterranean cuisine.