Tuscan Tuna Salad
A creamy, satisfying salad loaded with high-quality protein and fresh Mediterranean-inspired ingredients, perfect for a healthy meal prep.
Ingredients
Main Ingredients
- 2 cans 5-ounce cans Tuna Provides high protein while being low in calories.
- 1 can 15-ounce White Beans Adds creaminess and fiber, perfect for a macro-friendly approach.
- 10 units Green Olives, sliced Offers a briny taste that enhances the whole dish.
- 3 units Sundried Tomatoes, finely diced Delivers a burst of sweetness and depth of flavor.
- 1 large Roasted Red Pepper, drained and chopped Brings a smoky richness.
- 1/4 cup Finely Chopped Red Onion Adds a sharp bite and crunch.
- 1/2 unit English Cucumber, small diced Provides freshness and hydration.
- 2 tablespoons Capers, drained Intensifies the overall flavor with a salty zing.
- 3 tablespoons Fresh Parsley, roughly chopped Adds a bright, herbaceous note.
- 2 tablespoons Fresh Basil, roughly chopped Enhances the Mediterranean essence.
- 2 tablespoons Extra-Virgin Olive Oil Ties all ingredients together while promoting heart health.
- 1/2 unit Lemon, juiced (about 1 1/2 tablespoons) Brightens and balances flavors.
- to taste Kosher Salt and Ground Black Pepper Enhance all the natural flavors.
- optional Crumbled Feta Cheese or Grated Parmesan Adds a delightful richness if desired.
Instructions
Preparation
- Open the tuna cans and drain them. Place the tuna in a large mixing bowl.
- Rinse and drain the white beans, then add them to the bowl with the tuna. Use a fork to gently break up the tuna.
- Dice the cucumber, chop the olives, sundried tomatoes, roasted red pepper, red onion, and herbs. Toss them into the same bowl.
- Prepare the lemons by juicing half. Set aside this fresh juice for later use.
Cook/Assemble
- Once all the ingredients are prepped, add the capers to the bowl along with the chopped parsley and basil.
- Drizzle the extra-virgin olive oil over the mixture, followed by the fresh lemon juice.
- Season with kosher salt and ground black pepper to your preference, mixing everything gently until combined.
- Allow the salad to sit for at least 5 minutes to let the flavors meld together.
Serve
- Check the seasoning again before serving; adjust if necessary.
- To serve, spoon the salad onto plates or into bowls, and, if desired, sprinkle crumbled feta or grated parmesan on top.
- Pair with whole-grain crackers or fresh greens for a balanced meal!
Notes
For added creaminess, try mixing in a few teaspoons of Greek yogurt. Use fresh herbs instead of dried for a more vibrant flavor. Prep the salad a few hours in advance for even better taste as the ingredients meld. If you're not a fan of capers, swap them with diced pickles for similar tanginess. Store leftovers in an airtight container in the refrigerator for quick meals throughout the week.