Description
This Mediterranean White Bean Tuna Salad features protein-rich white beans and tender tuna tossed with fresh avocado, cherry tomatoes, cucumber, red onion, and briny olives in a bright lemon-oregano vinaigrette.
It’s the perfect quick, healthy lunch or dinner that comes together in minutes and works beautifully for meal prep throughout the week.
Ingredients
Scale
- 1 can (14 oz / 400 g) white beans, drained and rinsed
- 1 can (5 oz / 150 g) tuna, drained, packed in olive oil or water
- 1 avocado, ripe and diced
- 100 g cherry tomatoes, halved
- 1 Persian cucumber, diced
- 1 medium red onion, thinly sliced
- 100 g mixed olives, Kalamata, green, or a blend
- 3 tablespoons fresh parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice, freshly squeezed if possible
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1 garlic clove, grated or minced
- 1 teaspoon dried oregano
- ½ teaspoon red pepper flakes
- to taste salt and black pepper
- Optional toppings, crumbled feta cheese, red bell pepper, fresh dill or mint
Instructions
- Prepare the Ingredients: Drain and rinse the white beans under cold water, shaking off excess moisture. Dice the avocado into bite-sized pieces, halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the fresh parsley.
- Make the Dressing: In a small bowl, whisk together the extra virgin olive oil, lemon juice, Dijon mustard, honey, grated garlic, dried oregano, and red pepper flakes. Taste and adjust seasoning with salt and black pepper until the dressing is balanced and bright.
- Combine the Salad: Add the drained white beans, tuna, avocado, cherry tomatoes, cucumber, red onion, olives, and parsley to a large mixing bowl.
- Dress and Toss: Pour the dressing evenly over the salad and gently toss until all ingredients are evenly coated, being careful to keep the avocado pieces intact while ensuring the flavors marry together.
- Prep Time: 15 minutes