Mediterranean Tuna Salad

Name: Mediterranean Tuna Salad with Cannellini Beans
Prep time: 20 min
Total time: 20 min
Yield: 6 servings
Cuisine: American
Ingredients: 1/4 cup olive oil; 2 Tbsp red wine vinegar; 1 Tbsp lemon juice; 1 tsp dried oregano; 1/2 tsp salt; 1/4 tsp black pepper (freshly cracked); 1 cucumber; 1 pint grape tomatoes; 1/2 red onion; 1/4 bunch fresh parsley (chopped, (about ½ cup) $0.35); 1 15 oz. can cannellini beans; 1 12 oz. can chunk light tuna ($2.50**); 2 oz. feta cheese

Mediterranean Tuna Salad is a quick, protein-rich lunch combining canned tuna, white beans, fresh vegetables, and a red wine vinegar-oregano dressing. It holds up well in the refrigerator, making it ideal for meal prep.

🌍American 🌍Mediterranean 🥗Pescatarian 🏷️Canned tuna recipes 🏷️Salad

Total

20 min

Servings

6

Difficulty

Medium

Est. Cost

$25–$41

Recipe Source

View original recipe

From Budget Bytes

Ingredients

1/4 cup olive oil
2 Tbsp red wine vinegar
1 Tbsp lemon juice
1 tsp dried oregano
1/2 tsp salt
1/4 tsp black pepper (freshly cracked)
1 cucumber
1 pint grape tomatoes
1/2 red onion
1/4 bunch fresh parsley (chopped, (about ½ cup) $0.35)
1 15 oz. can cannellini beans
1 12 oz. can chunk light tuna ($2.50**)
2 oz. feta cheese

13 Ingredients

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Instructions

1
Make the vinaigrette first, so the flavors have a little time to blend. In a bowl or jar, combine the olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper. Whisk the ingredients together, or close the jar and shake until combined. Set the vinaigrette aside.
2
If you want to soften the flavor of the red onion a bit, slice it then soak the slices in ice water for about five minutes before dicing. Otherwise, finely dice the red onion, cut the cucumber into quarter rounds, slice the tomatoes in half, and roughly chop the parsley.
3
Combine the cucumber, tomato, onion, and parsley in a bowl. Pour the vinaigrette over top, then stir until the vegetables are coated.
4
Rinse and drain the beans, and drain the tuna. Add the beans, tuna, and feta to the salad, then gently stir to combine. These three are added last and only gently stirred to make sure the tuna remains in larger flakes instead of falling apart into tiny pieces.
5
Serve immediately, or refrigerate up to four days. Give it a quick stir after refrigerating and before serving to redistribute the dressing.

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Tips & Notes

Pro tips

Drain canned tuna very well and break it into bite-sized chunks rather than leaving large clumps for even flavor distribution.
Dice cucumber and tomatoes just before assembly or toss with a pinch of salt separately to prevent the salad from becoming watery.
Freshly crack black pepper rather than using pre-ground for a more vibrant, aromatic finish.
Let the dressed salad sit for 10-15 minutes before serving so flavors meld and the red wine vinegar properly marinates the vegetables.

Substitutions

Red wine vinegar → white wine vinegar or apple cider vinegar (slightly less bold flavor)
Fresh parsley → fresh basil or dill (changes flavor profile but complements tuna equally)
Cannellini beans → great northern beans or chickpeas (similar texture, mild taste)
Grape tomatoes → cherry tomatoes or diced regular tomatoes (adjust size and drain excess juice)

Storage & make-ahead

Store covered in the refrigerator for up to 3 days. Toss salad again before serving to redistribute dressing.

Common Questions

Can I make Mediterranean Tuna Salad ahead of time?

Yes. This salad is excellent for meal prep. Prepare up to 3 days ahead, store covered in the refrigerator, and toss again before serving to redistribute dressing.