Mediterranean White Bean & Tuna Salad
Delve into the vibrant flavors of the Mediterranean with this refreshing White Bean & Tuna Salad. This delightful and nutritious salad combines creamy cannellini beans with flaky solid white tuna, bright green onions, and a zesty dressing of extra virgin olive oil and balsamic vinegar. Perfect as a light lunch, an appetizer, or a side dish, it's incredibly quick to prepare using convenient canned ingredients. Pair it with warm pita bread, crispy pita chips, or serve it on a bed of fresh arugula or peppery watercress for an added crunch. This dish is not only packed with protein and fiber but also embodies the heart-healthy goodness of Mediterranean cuisine.
4
Servings
100
Calories
6
Ingredients
Ingredients
Cannellini Beans
1 (19 ounce) can (Rinsed and drained)
Solid White Tuna
1 (6 ounce) can (Drained and flaked)
Green Onions
2 tablespoons (Sliced)
Extra Virgin Olive Oil
2 tablespoons (None)
Balsamic Vinegar
1 tablespoon (None)
Garlic
1 clove (Minced)
Instructions
1
Begin by rinsing and draining the cannellini beans under cold water to remove any excess sodium.
2
Next, open the can of solid white tuna, drain it well, and then flake it gently with a fork into bite-sized pieces.
3
In a large mixing bowl, combine the rinsed beans and flaked tuna.
4
Add the sliced green onions, minced garlic, extra virgin olive oil, and balsamic vinegar to the bowl.
5
Gently toss all the ingredients together until well combined, taking care not to mash the beans.
6
Season with salt and pepper to taste.
7
Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
8
Before serving, give the salad a gentle stir and adjust seasoning if necessary.
Nutrition Information
4.5g
Fat
7.5g
Carbs
8.75g
Protein
2.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean White Bean & Tuna Salad?
It is a refreshing and nutritious salad that combines creamy cannellini beans with flaky solid white tuna, green onions, and a zesty dressing.
How many servings does this recipe provide?
This recipe is designed to serve 4 people.
What are the main ingredients for this salad?
The main ingredients include cannellini beans, solid white tuna, green onions, extra virgin olive oil, balsamic vinegar, and garlic.
How many calories are in one serving of this salad?
Each serving contains approximately 100 calories.
Is this tuna salad high in protein?
Yes, it is a high-protein dish with 8.75 grams of protein per serving.
How much fiber does a serving provide?
Each serving provides about 2.5 grams of fiber.
Is this recipe gluten-free?
Yes, based on the ingredients listed, this Mediterranean White Bean & Tuna Salad is gluten-free.
What kind of beans should I use?
The recipe specifies using one 19-ounce can of cannellini beans.
Do I need to cook anything for this recipe?
No, this is a no-cook recipe that utilizes convenient canned ingredients for quick preparation.
How long does it take to prepare?
The preparation is very quick, followed by a 30-minute chilling period in the refrigerator.
Why should I rinse the cannellini beans?
Rinsing the beans under cold water helps remove excess sodium from the canning liquid.
What type of tuna is recommended?
The recipe calls for one 6-ounce can of solid white tuna.
How should I prepare the tuna for the salad?
The tuna should be drained well and then flaked gently with a fork into bite-sized pieces.
What kind of oil is used in the dressing?
The dressing uses extra virgin olive oil for a healthy Mediterranean flavor.
What type of vinegar gives the salad its zest?
Balsamic vinegar is used to provide a bright and zesty flavor profile.
Should the salad be served immediately?
It is best to refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld.
How much fat is in one serving?
There are 4.5 grams of fat per serving.
What is the carbohydrate content?
Each serving contains 7.5 grams of carbohydrates.
Can I add extra seasoning?
Yes, you should season the salad with salt and pepper to taste before chilling.
What can I serve with this salad?
It pairs well with warm pita bread, crispy pita chips, or on a bed of fresh arugula or watercress.
How should I prepare the garlic?
The recipe requires one clove of garlic, which should be minced before adding to the mix.
How should the green onions be cut?
The green onions should be thinly sliced.
Is this salad heart-healthy?
Yes, it embodies the heart-healthy goodness of Mediterranean cuisine with its use of olive oil, beans, and lean protein.
Can I use this as a side dish?
Yes, it works perfectly as a light lunch, an appetizer, or a side dish.
What is the best way to mix the ingredients?
Gently toss all ingredients together in a large bowl, taking care not to mash the delicate cannellini beans.
How many green onions are needed?
The recipe calls for 2 tablespoons of sliced green onions.
Should I cover the salad while it's in the fridge?
Yes, cover the bowl with plastic wrap before refrigerating for 30 minutes.
Can I adjust the seasoning after chilling?
Yes, give the salad a gentle stir and adjust the salt and pepper if necessary before serving.
Is there any sugar in this recipe?
The nutritional data indicates no added sugar in this salad recipe.
How should I store leftovers?
Store any leftover salad in an airtight container in the refrigerator for up to 2-3 days.