Tuscan Tuna & White Bean Salad Recipe With Mediterranean Vinaigrette Mediterranean Diet Recipes Lunch Italian Recipes Salads Budget Recipes Seafood

The Mediterranean Diet is all the rage, and for good reason. The health benefits of the Mediterranean Diet cannot be denied, and it is also a budget-friendly diet plan. This easy Tuscan tuna and bean salad recipe is full of healthy Mediterranean ingredients and is on the table in under 15 minutes. This no-cook recipe is perfect for hot summer months.

To make this healthy, high-fiber, high-protein tuna salad recipe you will need to gather the following fresh, healthy ingredients: olive oil, red wine vinegar, lemons for juicing, dried Italian seasoning, salt, black pepper, a seedless cucumber, tomatoes, onion, parsley, canned cannellini beans, feta cheese and canned tuna packed in water.

While you enjoy a bowl of this flavorful seafood salad for lunch or dinner, read about the health benefits of tuna, the health benefits of olive oil, the health benefits of cucumber, the health benefits of beans, the health benefits of parsley, the health benefits of tomatoes and the health benefits of cucumber. But that's not all! Did you know that feta cheese may be the healthiest cheese in the world? That may help you decide between using Parmesan cheese or feta. We love both, so good luck!

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Cuisine: Mediterranean
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 6

Ingredients

Vinaigrette 

• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon lemon juice 
• 1 teaspoon Mediterranean seasoning or dried Italian seasoning
• salt and black pepper, to taste

Salad

• 1 seedless cucumber, sliced
• 2 cups cherry tomatoes, cut in half if large, or 1 large tomato, chopped
• 1 small red onion, sliced
• 1/2 cup fresh parsley, chopped 
• 15 ounces (1 can) cannellini beans, rinsed and drained
• 12 ounces tuna in water, drained
• 1/4 cup grated Parmesan cheese or 2 ounces feta cheese, crumbled

Recipe Notes

• For some spice, add some crushed red pepper flakes to the vinaigrette.

• You could use tuna packed in olive oil, if desired. It will increase the calories.

• Try this healthy salad with canned salmon instead of tuna. 

Here's how to make it: 

1. Whisk together the vinaigrette ingredients in a small bowl. Set aside. 
2. Put the cucumber tomatoes, red onion, parsley and beans into a bowl. Add the vinaigrette and gently toss to coat.
3. Carefully stir in the tuna and Parmesan or feta (try not to break up the tuna too much). Serve immediately or refrigerate until ready to serve.
    

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by HappyForks. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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