Ingredients
Scale
- For the Salad:
- 2 cans (5 ounces / 142g each) high-quality tuna, packed in olive oil or water, drained well
- 1 can (15 ounces / 425g) cannellini beans (or other white beans like Great Northern or navy beans), rinsed and drained
- 1/2 medium red onion, very thinly sliced or finely diced (about 1/2 cup)
- 2 celery stalks, finely diced (about 1/2 cup)
- 1/4 cup fresh flat-leaf parsley, chopped
- Optional: 1/4 cup pitted Kalamata olives, halved or roughly chopped
- Optional: 1 tablespoon capers, drained
- Optional: 1/2 red bell pepper, finely diced
- For the Lemon-Herb Vinaigrette:
- 1/4 cup (60ml) extra virgin olive oil
- 2 tablespoons fresh lemon juice (from about 1 medium lemon)
- 1 teaspoon Dijon mustard
- 1 small clove garlic, minced or grated (optional, but recommended)
- 1/2 teaspoon dried oregano (or 1 tablespoon fresh, chopped)
- Salt, to taste (start with 1/4 teaspoon)
- Freshly ground black pepper, to taste (start with 1/8 teaspoon)
Instructions
- Prepare the Vinaigrette:
In a small bowl or a jar with a tight-fitting lid, combine the extra virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic (if using), and dried oregano (if using fresh, add it with the parsley later). Whisk thoroughly or shake the jar vigorously until the dressing is well emulsified (creamy and combined). Season with salt and freshly ground black pepper to your liking. Taste and adjust seasoning if necessary – you might want a bit more lemon for tartness or a pinch more salt to bring out the flavors. Set aside. This allows the flavors to meld. - Prepare the Salad Components:
- Drain the Tuna: Open the cans of tuna and drain them very well. If using oil-packed tuna, you can reserve a teaspoon of the oil to add to the dressing for extra flavor, but ensure the tuna itself is not overly oily. Flake the tuna into a large mixing bowl using a fork, breaking it into bite-sized pieces.
- Rinse and Drain the Beans: Open the can of cannellini beans. Pour them into a colander or fine-mesh sieve and rinse thoroughly under cold running water until the water runs clear. Shake off any excess water.
- Chop the Vegetables and Herbs: Finely dice the red onion and celery. Chop the fresh parsley. If using optional ingredients like Kalamata olives, bell pepper, or capers, prepare them as well.
- Combine the Salad Ingredients:
To the large mixing bowl containing the flaked tuna, add the rinsed and drained cannellini beans, finely diced red onion, finely diced celery, and chopped fresh parsley. If you’re using Kalamata olives, capers, or diced bell pepper, add them now. - Dress the Salad:
Pour the prepared lemon-herb vinaigrette over the tuna and bean mixture. Gently toss everything together with a large spoon or spatula until all the ingredients are evenly coated with the dressing. Be careful not to overmix, as this can break down the beans and tuna too much, making the salad mushy. You want to maintain some texture. - Taste and Adjust Seasoning:
Once combined, taste the salad. This is a crucial step! You may find it needs a little more salt, pepper, or even a squeeze more lemon juice to brighten it up. Don’t be shy to adjust it perfectly to your palate. - Chill (Recommended but Optional):
For the best flavor, cover the bowl with plastic wrap or transfer the salad to an airtight container and refrigerate for at least 15-30 minutes before serving. This allows the flavors to meld together beautifully. If you’re short on time, it can be served immediately, but the flavors do deepen with a little chilling. - Serve:
Serve the Tuna and White Bean Salad chilled or at room temperature. Garnish with an extra sprinkle of fresh parsley or a lemon wedge, if desired.
Nutrition
- Serving Size: One Normal Portion
- Calories: 350-450