5 from 78 votes
Tuscan Tuna Salad
Tuscan Tuna Salad mixes canned tuna and white beans with green olives, sundried tomatoes, roasted red bell pepper, cucumber, onion, capers, fresh parsley, and basil. Dressed with lemon juice and olive oil, it creates a colorful, textured salad rich in Mediterranean flavors. Optional feta cheese adds creaminess and saltiness to the final dish, making it suitable as a light meal or side.
Prep Time
15 mins
Total Time
15 mins
Servings:
5
servings
Calories:
323 kcal
Course:
Salad
Cuisine:
Italian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 5 servings
Amount Per Serving
Calories 323
% 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.