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Aegean White Bean Tuna Salad

This vibrant and flavorful Aegean White Bean Tuna Salad offers a delightful Mediterranean experience, perfect for a light lunch or a satisfying side dish. Enhanced with Kalamata olives and fresh lemon, it's a refreshing twist on a classic.
Prep Time 20 minutes
Chill time (recommended) 25 minutes
Total Time 20 minutes
Servings 6
Calories 305 kcal

Ingredients
  

Core Protein & Starch:

  • 3 5-ounce cans light tuna packed in olive oil
  • 3 15-ounce cans cannellini or Great Northern white beans, thoroughly rinsed and drained

Fresh Produce & Aromatics:

  • 1 ½ cups chopped red onion about 1 large
  • ½ cup pitted Kalamata olives roughly chopped
  • ¾ cup loosely packed chopped fresh parsley

Acidity & Brightness:

  • ¼ cup fresh lemon juice from 1-2 lemons
  • 1 tablespoon fresh lemon zest from about 1 large lemon

Seasonings & Spice:

  • 1 to 1 ½ teaspoons red chili flakes adjust to your heat preference
  • ¾ teaspoon freshly ground black pepper
  • Salt to taste

Fats:

  • Extra virgin olive oil optional, for drizzling to taste

Instructions
 

  • Macerate the Onions: In a small bowl, combine the chopped red onion with approximately 1 tablespoon of the fresh lemon juice. Stir to coat and set aside for at least 10 minutes while you prepare the other ingredients. This step helps to soften the onion's pungent flavor.
  • Form the Salad Base: Lightly drain the olive oil from the canned tuna (you may reserve a bit of this flavorful oil if you prefer a richer salad). Flake the tuna into a spacious mixing bowl. Add the rinsed and drained white beans to the bowl. Gently fold the tuna and beans together, taking care not to mash the beans excessively.
  • Incorporate Flavor Elements: To the tuna and bean mixture, add the macerated red onions (including any lemon juice from their bowl), the chopped Kalamata olives, fresh parsley, the remaining lemon juice, lemon zest, red chili flakes, and freshly ground black pepper. Stir gently but thoroughly until all components are well distributed.
  • Adjust Seasoning and Consistency: Taste the salad. If you desire a brighter, more acidic note, incorporate a little more fresh lemon juice. If the salad seems somewhat dry for your liking, drizzle in a small quantity of extra virgin olive oil. Season with salt until the flavors are perfectly balanced to your preference.
  • Chill and Serve: For the best flavor melding, cover the salad tightly and refrigerate for at least 20-30 minutes before serving. This salad can be stored in an airtight container in the refrigerator for up to 3 days.

Notes

Estimated Nutritional Information (per serving):
  • Calories: Approx. 305 kcal
  • Protein: Approx. 24.4 g
  • Fat: Approx. 10.0 g
  • Carbohydrates: Approx. 30.4 g
  • Fiber: Approx. 9.1 g
  • Sugars: Approx. 2.6 g
Nutritional information is estimated and based on the ingredients and quantities listed, including an assumption of 1 tablespoon of optional extra virgin olive oil used for the entire recipe. Actual values may vary depending on specific product choices, draining practices for tuna, and the amount of optional olive oil added.