Aegean Tuna & Cannellini Bean Salad
A vibrant, protein-rich salad where flaky tuna and creamy cannellini beans meet a sun-drenched mix of roasted peppers, crisp cucumber, and a zesty lemon-herb vinaigrette. Perfectly compliant with the Mediterranean diet, it’s an ideal make-ahead lunch that gets better as it marinates.
Servings 8
Calories 293kcal
Equipment
- Large glass mixing bowl
- Baking sheet
- Small jar or bowl for vinaigrette
- Chef's knife and cutting board
Ingredients
For the Salad Base:
- 3 5-ounce / 142g cans tuna packed in olive oil, no salt added, drained
- 2 15-ounce / 425g cans cannellini beans, no salt added, rinsed and drained
- 2 large red bell peppers
- 1 whole English cucumber finely diced
- 1 medium red onion finely chopped
- 75 g pitted Kalamata olives rinsed and roughly chopped
- 8 dry-packed sun-dried tomato halves rehydrated in hot water for 10 minutes, then finely chopped
- 1 tbsp non-pareil capers rinsed thoroughly
For the Lemon-Herb Vinaigrette:
- 1/2 cup loosely packed fresh flat-leaf parsley finely chopped
- 1/2 cup loosely packed fresh basil leaves finely chopped
- 1 tbsp fresh oregano leaves finely chopped
- 1/3 cup 80 ml high-quality extra-virgin olive oil
- 1 large lemon zested and juiced
- 1 clove garlic minced
- 1 tsp Dijon mustard
- 1/2 tsp freshly ground black pepper
Instructions
- Roast the Peppers : Preheat your oven's broiler to high. Place the whole red bell peppers on a baking sheet and broil for 10-15 minutes, turning every few minutes with tongs, until the skin is blackened and blistered on all sides. Transfer the peppers to a bowl and cover tightly with plastic wrap to steam for 10 minutes. Once cool enough to handle, peel away the charred skin, remove the stem and seeds, and chop the roasted flesh into a medium dice.
- Assemble the Base : In a large glass mixing bowl, combine the rinsed and drained cannellini beans, diced English cucumber, and finely chopped red onion.
- Add Aromatic Elements : Add the rinsed and chopped Kalamata olives, the rehydrated and chopped sun-dried tomatoes, and the rinsed capers to the bowl. This step adds layers of savory, briny flavor.
- Prepare the Vinaigrette : In a small jar with a lid, combine all vinaigrette ingredients: the chopped parsley, basil, oregano, extra-virgin olive oil, lemon zest and juice, minced garlic, Dijon mustard, and black pepper. Seal the jar and shake vigorously for 30 seconds until the dressing is emulsified and slightly creamy.
- Combine the Salad : Add the chopped roasted red peppers to the salad base. Flake the drained tuna into large chunks and gently add it to the bowl, being careful not to break it up too much.
- Dress and Marinate : Pour the prepared vinaigrette over the salad ingredients. Using a rubber spatula, gently fold everything together until just combined. For the best flavor, cover and refrigerate for at least 30 minutes before serving to allow the ingredients to meld.
Notes
- Ingredient Quality: Using high-quality, "no-salt-added" canned goods is the key to this recipe's flavor. The taste of the extra-virgin olive oil will also shine through, so choose a good one.
- Make-Ahead: This salad is excellent for meal prep. It will keep in an airtight container in the refrigerator for up to 4 days. The flavors deepen overnight.
- Serving Suggestion: Serve on a bed of fresh arugula, spooned into lettuce cups, or alongside whole-grain crackers for a complete and satisfying meal.
Nutrition Facts
Per serving- Calories: 293 kcal
- Carbohydrates: 21 g
- Dietary Fiber: 6 g
- Sugar: 5 g (intrinsic, not added)
- Protein: 19 g
- Total Fat: 16 g
- Saturated Fat: 2.3 g
- Sodium: 149 mg