Imagine a dish that transports you to the sun-drenched coastlines of the Mediterranean with just one bite - a vibrant, protein-packed salad that's not just a meal, but a culinary adventure! This Mediterranean Tuna with Bean Salad is your ticket to a quick, nutritious, and absolutely delicious lunch that will make your taste buds dance and your body thank you. In just 15 minutes, you'll create a restaurant-worthy dish that's both incredibly simple and devastatingly delicious.
Prep Time: 15 mins
Cook Time: -
Total Time: 15 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 2 cans tuna, drained
- 1 can cannellini beans, rinsed and drained
- 1/2 red onion, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup olives, sliced
- 3 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Instructions
- Drain the tuna cans thoroughly, ensuring no excess liquid remains. Transfer tuna to a large mixing bowl and gently break into smaller chunks using a fork.
- Rinse the cannellini beans under cold water and drain completely. Add the beans to the tuna in the mixing bowl.
- Finely dice the red onion into small, uniform pieces. Cut cherry tomatoes in half and slice the olives. Add these to the tuna and bean mixture.
- In a separate small bowl, whisk together olive oil and red wine vinegar to create a simple vinaigrette dressing. Season with salt and freshly ground black pepper to taste.
- Pour the vinaigrette over the tuna, bean, and vegetable mixture. Gently toss all ingredients to ensure even coating and distribution of flavors.
- Let the salad sit for 5-10 minutes at room temperature to allow the flavors to meld together. This resting period will enhance the overall taste of the dish.
- Taste and adjust seasoning if needed, adding more salt, pepper, or vinegar according to your preference.
- Serve chilled or at room temperature, optionally garnishing with fresh herbs like parsley or basil for added freshness.
Tips
- Quality Matters: Use high-quality canned tuna packed in olive oil for maximum flavor depth.
- Marination Magic: Let the salad rest for 10 minutes to allow flavors to meld and intensify.
- Temperature Trick: Serve slightly chilled or at room temperature for optimal taste experience.
- Herb Enhancement: Fresh herbs like parsley or basil can elevate the dish's freshness.
- Customization Option: Add crumbled feta cheese for an extra Mediterranean touch.
- Vinaigrette Variation: Experiment with different vinegars like balsamic for unique flavor profiles.
- Make Ahead Friendly: This salad tastes even better after a few hours in the refrigerator, making it perfect for meal prep.
Nutrition Facts
Calories: 223kcal
Carbohydrates: g
Protein: g
Fat: g
Saturated Fat: g
Cholesterol: 30mg
