Best 6 Mediterranean White Bean And Tuna Salad Recipes

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Embark on a culinary journey to the vibrant shores of the Mediterranean with our guide to preparing a tantalizing white bean and tuna salad. Immerse yourself in a symphony of flavors as we reveal the secrets to creating a refreshing and nourishing dish that captures the essence of this beloved cuisine. Whether you're seeking a light and healthy lunch option, a delightful picnic spread, or a satisfying side dish, our exploration of the Mediterranean white bean and tuna salad will provide you with the inspiration and guidance you need to craft a culinary masterpiece.

Let's cook with our recipes!

MEDITERRANEAN WHITE BEAN AND TUNA SALAD



Mediterranean White Bean and Tuna Salad image

This is so easy to make and usually I have all the ingredients at home. It is healthier and lighter than the heavy mayonnaise tuna salads and more convenient to take along to picknicks and barbeques. It tastes great served on lettuce or on bread. You can use any fresh herbs you want with this. I like it best with either sage or rosemary and thyme. One more tip: Use solid tuna, not the flaky kind, to get the best results.

Provided by Bellinda

Categories     European

Time 10m

Yield 6 serving(s)

Number Of Ingredients 10

1 (16 ounce) can cannellini beans, drained and rinsed
3 (6 ounce) cans tuna, packed in water, drained
1 red onion, chopped finely
3 tablespoons lemon juice
2 tablespoons red wine vinegar
2 tablespoons balsamic vinegar
4 tablespoons olive oil
4 garlic cloves, minced
2 tablespoons fresh herbs, chopped
salt and pepper

Steps:

  • First combine all of the liquid ingredients,garlic, salt and pepper. Whisk.
  • Add the remaining ingredients. Stir to combine.
  • Refrigerate at least 2 hours for best results.
  • You could add chopped black olives or diced tomatoes on top to garnish.

Nutrition Facts : Calories 319.6, Fat 13.4, SaturatedFat 2.4, Cholesterol 32.3, Sodium 38.8, Carbohydrate 22.1, Fiber 5.1, Sugar 1.3, Protein 27.5

WHITE BEAN TUNA SALAD



White Bean Tuna Salad image

Provided by Giada De Laurentiis

Categories     main-dish

Time 10m

Yield 4 servings

Number Of Ingredients 9

2 (6-ounce) cans dark meat tuna, packed in olive oil
2 (15-ounce) cans cannelini white beans, drained and rinsed
1/3 cup small capers, nonpareil in brine, drained and rinsed
6 tablespoons red wine vinegar
Sea salt and fresh ground black pepper
1 medium red onion, thinly sliced
1 1/2 cups cherry tomatoes
2 cups fresh arugula
6 fresh basil leaves

Steps:

  • In a large bowl, add the tuna, reserving the olive oil in a separate small bowl. Break tuna into bite-size pieces with a large fork. Add the beans and capers. Into the bowl of olive oil, add the red wine vinegar. You should have 1 part vinegar to 2 parts oil - add more extra-virgin olive oil if necessary. Season with salt and pepper. Pour dressing on the tuna, bean and caper mixture and allow the flavors to infuse while slicing the vegetables. Add the onion and tomatoes to tuna mixture and toss gently.
  • Place the arugula on large decorative platter and top with tuna mixture. Tear fresh basil leaves over the top and serve immediately.

TANGY MEDITERRANEAN TUNA SALAD



Tangy Mediterranean Tuna Salad image

This is a great appetizer that goes well with unsalted crackers or toasted bread rounds. Adjust flavor to taste!

Provided by Jerry

Categories     Salad     Seafood Salad Recipes     Tuna Salad Recipes

Time 10m

Yield 8

Number Of Ingredients 6

1 cup whole, pitted kalamata olives
1 tablespoon garlic, minced
1 tablespoon capers, drained
3 tablespoons olive oil
1 (5 ounce) can water-packed tuna, drained
½ one lemon, juiced

Steps:

  • Combine the olives, garlic and capers in an electric food processor, and process to form a paste. With the motor still running, slowly add the olive oil through the feed tube and blend thoroughly. Then add the tuna and lemon juice, and continue processing until smooth.

Nutrition Facts : Calories 113.2 calories, Carbohydrate 2.3 g, Cholesterol 4.7 mg, Fat 9.7 g, Fiber 0.3 g, Protein 4.4 g, SaturatedFat 1.3 g, Sodium 315.1 mg, Sugar 0.1 g

GIADA DE LAURENTIIS' WHITE BEAN AND TUNA SALAD



Giada De Laurentiis' White Bean and Tuna Salad image

This is a traditional combination in Italy and makes a wonderful full-meal salad. Tuna packed in oil, though hard to find anymore, makes a difference in this salad. Try it at least once this way! You may want to chill the ingredients somewhat in the refrigerator before assembling salad.

Provided by Lorraine of AZ

Categories     Tuna

Time 10m

Yield 4 serving(s)

Number Of Ingredients 9

2 (6 ounce) cans dark meat tuna in olive oil
1/2 teaspoon sea salt, plus more to taste
1/2 teaspoon black pepper, plus more to taste
2 (15 ounce) cans cannellini beans, rinsed and drained
1 medium red onion, thinly sliced
6 tablespoons red wine vinegar
1/2 cup capers
1 cup cherry tomatoes
fresh basil leaf, to taste

Steps:

  • In a large bowl, add tuna and oil and 1/2 teaspoon each of salt and pepper. With a fork, break up the tuna.
  • Add the beans and onions and gently toss.
  • Drizzle with vinegar and season with more salt and pepper to taste. Transfer to plates and serve.
  • Note: This may be served over fresh arugula, about 1/2 cup per plate.

MEDITERRANEAN TUNA SALAD



Mediterranean Tuna Salad image

In spite of a long list of ingredients, this tuna salad is very quick to prepare. You'll love the fresh flavors. -Renee Nash, Snoqualmie, Washington

Provided by Taste of Home

Categories     Lunch

Time 25m

Yield 4 servings.

Number Of Ingredients 13

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
3 celery ribs, chopped
1 small sweet red pepper, chopped
4 green onions, chopped
2 tablespoons olive oil
2 tablespoons balsamic vinegar
2 tablespoons spicy brown mustard
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon pepper
2 cans (5 ounces each) albacore white tuna in water
4 cups shredded lettuce
1/2 cup crumbled feta or blue cheese, optional

Steps:

  • In a large bowl, combine the beans, celery, red pepper and green onions. In a small bowl, whisk the oil, vinegar, mustard, basil, salt and pepper. Pour over bean mixture; toss to coat. Gently stir in tuna., Serve over lettuce. Sprinkle with cheese if desired.

Nutrition Facts : Calories 282 calories, Fat 11g fat (2g saturated fat), Cholesterol 30mg cholesterol, Sodium 682mg sodium, Carbohydrate 23g carbohydrate (6g sugars, Fiber 6g fiber), Protein 23g protein. Diabetic Exchanges

MEDITERRANEAN TUNA AND RADISH SALAD



Mediterranean Tuna and Radish Salad image

Provided by Lauren Chattman

Yield Serves 4 as a main course

Number Of Ingredients 9

2 tablespoons lemon juice
3 tablespoons extra-virgin olive oil
1/4 teaspoon salt, or to taste
1 pound radishes, thinly sliced
2 tablespoons chopped fresh parsley leaves
3 scallions, white and green parts, chopped
6 kalamata or other large black olives, pitted and coarsely chopped
2 6-ounce cans tuna (preferably imported and packed in olive oil), drained
1 medium head romaine lettuce, washed, dried, and torn into bite-size pieces

Steps:

  • Whisk together the lemon juice, olive oil, and salt in a small bowl.
  • Combine the radishes, parsley, scallions, olives, and tuna in a medium-size bowl. Pour the dressing over the salad and toss to coat.
  • Divide the lettuce leaves among 4 plates. Top with the tuna salad. Serve immediately.

Tips:

  • Selecting prime ingredients is vital for an outstanding Mediterranean White Bean and Tuna Salad. Fresh, plump tuna, tender white beans, crisp vegetables, and aromatic herbs contribute to an exceptional salad.
  • For a creamier texture, use canned tuna packed in olive oil. Drain the oil, but reserve some to add later for added richness.
  • Enhance the salad's flavor by using a variety of beans. Cannellini, chickpeas, or a mix of beans add depth and texture.
  • For a zesty twist, add chopped sun-dried tomatoes, Kalamata olives, or roasted red peppers. These ingredients introduce tangy, Mediterranean flavors.
  • Fresh herbs like parsley, basil, or oregano elevate the salad's taste. Use a generous amount for noticeable flavor.
  • A flavorful dressing is essential. Use a combination of olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper. Adjust the proportions to suit your taste.
  • Let the salad marinate for at least 30 minutes before serving. This allows the flavors to meld and develop.

Conclusion:

The Mediterranean White Bean and Tuna Salad is a delightful blend of textures and flavors that captures the essence of Mediterranean cuisine. With its fresh ingredients, zesty dressing, and versatile variations, this salad is perfect for light lunches, summer gatherings, or as a healthy side dish. Experiment with different beans, vegetables, and herbs to create a salad that suits your taste preferences. The Mediterranean White Bean and Tuna Salad is a testament to the vibrancy and simplicity of Mediterranean cooking.

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