Mediterranean White Bean and Tuna Salad
This refreshing Mediterranean White Bean and Tuna Salad is a perfect blend of flavor and nutrition. Featuring protein-packed tuna, creamy white beans, and zesty tomatoes, this salad is elevated with the addition of crunchy celery, savory olives, and aromatic herbs. Drizzled with a tangy Italian balsamic dressing and topped with a sprinkle of hardboiled egg, this dish is not only visually appealing but also a wholesome choice for a light lunch or dinner. Serve it on crisp lettuce leaves for a delightful presentation that will impress your family and friends.
N/A
Servings
125
Calories
10
Ingredients
Ingredients
chunk light tuna
1 (6 ounce) can (drained, packed in water)
small white beans
1 (15 ounce) can (drained)
ripe olives
1 (6 ounce) can (drained and sliced into thirds)
ready-cut tomatoes
1 (14 1/2 ounce) can (chilled and drained well)
celery
3/4 cup (thinly sliced)
green onions
2-3 stalks (finely chopped)
Italian parsley
1/3 cup (chopped)
Italian balsamic dressing
1/3 cup (bottled)
lettuce leaf
as needed (for serving)
hardboiled egg
1 (finely chopped (optional))
Instructions
1
In a medium-sized bowl, flake the drained tuna and set aside.
2
Add the drained white beans, sliced olives, chilled and drained tomatoes, thinly sliced celery, finely chopped green onions, and chopped Italian parsley to the bowl with the tuna.
3
Drizzle the Italian balsamic dressing over the salad ingredients and gently toss everything together until evenly mixed.
4
To serve, spoon the salad mixture onto individual lettuce leaves. Optional: top with finely chopped hardboiled egg for an extra layer of flavor and texture. Enjoy your delicious Mediterranean salad!
Nutrition Information
5g
Fat
14g
Carbs
7.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean White Bean and Tuna Salad?
It is a refreshing and nutritious blend of protein-packed tuna, creamy white beans, and zesty vegetables tossed in a tangy Italian balsamic dressing.
What are the primary ingredients in this recipe?
The main ingredients include chunk light tuna, small white beans, ripe olives, ready-cut tomatoes, celery, green onions, and Italian parsley.
How many calories are in a serving of this salad?
There are 125 calories per serving.
What is the protein content of the salad?
Each serving contains 7.5g of protein.
How much fat is in this recipe?
The salad contains 5g of fat per serving.
What are the total carbohydrates per serving?
There are 14g of carbohydrates in each serving.
What type of tuna is recommended?
The recipe calls for one 6-ounce can of chunk light tuna, drained and packed in water.
What kind of beans should be used?
Use one 15-ounce can of drained small white beans.
How should the olives be prepared?
The ripe olives should be drained and sliced into thirds.
What is the preparation for the tomatoes?
Use a 14.5-ounce can of ready-cut tomatoes that have been chilled and well-drained.
How should the celery be cut?
The celery should be thinly sliced, using about 3/4 cup.
How many green onions are needed?
The recipe requires 2 to 3 stalks of finely chopped green onions.
What type of parsley is best for this salad?
1/3 cup of chopped Italian parsley is recommended for its aromatic flavor.
What kind of dressing is used for the salad?
A bottled Italian balsamic dressing is used to provide a tangy flavor.
How is the salad typically served?
The salad mixture is spooned onto individual lettuce leaves for a crisp presentation.
Is there an optional topping for this salad?
Yes, you can top the salad with one finely chopped hardboiled egg for extra texture and flavor.
How do you prepare the tuna before mixing?
First, drain the tuna and then flake it in a medium-sized bowl.
How should the ingredients be combined?
Drizzle the dressing over the ingredients and gently toss everything together until evenly mixed.
Is this a good recipe for a light lunch?
Yes, it is a wholesome and light choice perfect for either lunch or dinner.
How many ingredients are in this recipe?
There are 10 total ingredients, including the optional hardboiled egg and lettuce leaves.
Is this recipe considered quick to make?
Yes, it is tagged as a quick recipe since it primarily involves combining prepared ingredients.
What is the serving size for this recipe?
The serving size and number of servings are not specified, but the nutritional data is provided per serving.
Does the recipe contain fiber?
While white beans and vegetables typically contain fiber, the exact amount is not specified in this dataset.
Is this salad gluten-free?
The primary ingredients are gluten-free, but you should check your specific bottled Italian balsamic dressing to ensure it is gluten-free.
Can I use fresh tomatoes instead of canned?
The recipe specifies chilled, drained canned tomatoes, but fresh tomatoes can be substituted for a different texture.
What gives the salad its Mediterranean flavor?
The combination of white beans, olives, tuna, parsley, and balsamic dressing creates its Mediterranean profile.
What is the texture of the salad?
The salad is a mix of creamy beans, crunchy celery, and flaky tuna.
Can I substitute the white beans?
Yes, other beans like chickpeas or cannellini beans would work well as substitutes.
Is this a visually appealing dish?
Yes, it is noted for its visual appeal, especially when served on lettuce and topped with egg.
What should I do with the tomato liquid?
The recipe indicates that the tomatoes should be drained well, so the liquid should be discarded or saved for another use.