Tuscan Tuna Salad
User Reviews
5
Tuscan Tuna Salad
Description
The Tuscan Tuna Salad brings together protein-packed canned tuna and white beans with a variety of tangy and savory ingredients. Green olives and capers contribute briny notes, while sundried tomatoes and roasted red pepper impart sweetness and depth. Fresh chopped cucumber and red onion add crunch and brightness, with parsley and basil introducing herbal freshness.
The combination is dressed simply with lemon juice and extra-virgin olive oil, seasoned with salt and black pepper to balance the flavors. Optional crumbled feta cheese or grated parmesan enhances the salad with a creamy texture and salty contrast.
This salad works well prepared in advance, suitable for lunches or as a side dish. Serving in individual jars or containers facilitates grab-and-go meals. Choosing firm white beans like navy beans helps maintain texture without becoming mushy.
Ingredients
- 2 (5-ounce) cans tuna
- 1 (15-ounce) White beans canned
- 10 green olives sliced
- 3 sundried tomatoes finely diced
- 1 red bell pepper drained and chopped, large roasted
- ¼ cup onion red, finely chopped
- ½ English cucumber small diced
- 2 tablespoons capers drained
- 3 tablespoons parsley roughly chopped fresh
- 2 tablespoons basil roughly chopped
- 2 tablespoons extra-virgin olive oil
- ½ lemon juiced (about 1 ½ tablespoons)
- salt to taste, Kosher salt
- black pepper to taste, Kosher salt
- feta cheese crumbled feta cheese or grated parmesan; optional
Instructions
- Add the first set of ingredients. In a large bowl, add the tuna, white beans, green olives, sundried tomatoes, roasted red pepper, red onion, cucumber, capers, parsley, and basil.
- Add the finishing touches. Add the lemon juice, olive oil, salt, and pepper. Toss to combine. Then top with optional crumbled feta cheese.
Notes
- Navy white beans are recommended for their firmer texture and resistance to breaking apart.
- If olives are not preferred, they can be replaced with roughly chopped artichoke hearts.
- Using a pickle jar strainer helps separate liquid efficiently when preparing olives for the salad.
- Meal prepping in small jars provides convenient, grab-and-go servings and versatile storage options.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5servings
Amount Per Serving
Calories 323 kcal
% Daily Value*
| Calories | 323kcal | 16% |
| Carbohydrates | 41g | 14% |
| Protein | 24g | 48% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.002g | 0% |
| Cholesterol | 20mg | 7% |
| Sodium | 451mg | 19% |
| Potassium | 1015mg | 22% |
| Fiber | 9g | 36% |
| Sugar | 2g | 4% |
| Vitamin A | 396IU | 8% |
| Vitamin C | 15mg | 17% |
| Calcium | 158mg | 16% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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