No time for cooking? Go for a flavor-packed bean and tuna salad and get plenty of protein.
And if you think that salads are boring, think again: salads can be surprisingly addictive and satisfying.
Forget your basic salad leaves, open your cupboard, shake things up and try to be a bit more adventurous.
Savory olives, tuna, white beans, and extra virgin olive oil are cupboard essentials packed with amazing flavor, and they take your boring salad to the next level, guaranteed!
This speedy Mediterranean combination of beans, tomatoes, tuna, red onion, and olives takes such a little effort and it will be on the table in minutes, bursting with colors and flavor.
So simple, so easy and so good!
WHAT YOU NEED FOR THIS BEAN AND TUNA SALAD
- White beans
- Canned tuna
- Red onion or spring onions
- Extra virgin olive oil, salt, pepper
- Thyme, or whatever herbs come in handy.
WHAT ABOUT MEAL PREP?
Make a big batch, it keeps well in the fridge for up to 3 days and makes a great and colorful meal prep lunch!
Add some cooked grains such as quinoa or barley and crunchy cucumber for more textures, flavor, and nutrients.
If I store the salad into meal prep containers, I prefer whole cherry tomatoes and I cut them in no time when I’m ready to eat.
Same for the dressing: mix the salad and drizzle some extra virgin olive oil, lemon juice, salt, and pepper just before you eat it. Yumminess.
This simple bean and tuna salad is so tasty, inexpensive and ready in 10 MINUTES!
Plus, it makes a healthy meal since it’s packed with great northern beans, a great source of fiber and a cholesterol-free source of proteins. An ideal substitute for meat.
Adding some canned fish like Tuna provides high-quality protein and omega-3 fatty acids.
Look for a brand that uses responsibly sourced and high-quality tuna.
Fresh raw tomatoes are a great source of vitamin C, folates and lycopene, a great antioxidant, also beneficial for skin and eye health.
Olives and Extra virgin olive oil both feature a long list of benefits to your overall health. However, one of the most important benefits is the anti-inflammatory effect lowering your oxidative stress.
RECIPE NOTES AND TIPS
White beans like great northern, lima or cannellini beans are a perfect counterpoint, they don’t dominate but their size and texture work great in this salad. You can switch out the beans for chickpeas, equally delicious.
Tuna, sardines or mackerel are good, convenient and nutritious, and they work very well alongside fresh tomatoes, olives, and red onions. However, when you buy tuna, look for a brand that uses responsibly sourced and high-quality tuna.
And if you prefer to keep this salad vegan or if you’re not into canned fish, skip it, of course!
Yes, please, plenty of flavors! Dress with a simple homemade vinaigrette whisking together lemon juice and extra virgin olive oil, then season with salt and freshly ground black pepper. Keep it simple, but good.
Then sprinkle with fresh and glorious herbs like thyme, basil or parsley. Thyme has an intense and fragrant aroma that makes this salad anything but ordinary.
Looking for more salads ready in 10 minutes? Have a look at these easy and delicious recipes:
- Tomato and cucumber salad
- Marinated tomato salad
- Cabbage and apple salad
- Celery salad
- Couscous salad
I’m sure you’ll love this bean and tuna salad, and if you make it, let me know!
Leave a comment, rate it or tag a photo #theclevermeal on Instagram. I would love to hear from you!
MEDITERRANEAN BEAN AND TUNA SALAD
- 1 can (15oz) white beans (cannellini, navy beans..) (400 gr or 2 cups of cooked beans)
- 1 1/2 cup cherry tomatoes* ( 300 grams)
- 1 cup black or green olives, pitted (100 grams)
- 1 can (5oz) tuna chunks, in water or in oil (140 grams)
- 1/2 red onions, sliced (or spring onion)
- 1 Tbs fresh thyme
- 2 Tbs extra virgin olive oil, or more to taste
- 1/2 large lemon, juice (optional)
- 1 small garlic clove, pressed (optional)
- salt and pepper, to taste
- Halve cherry tomatoes, finely slice the onion, drain and flake tuna, rinse and drain canned beans.
- Tip all the ingredients into a salad bowl and add black olives, fresh thyme, olive oil, salt and freshly ground pepper.
- Mix gently to combine, taste and adjust as necessary until the flavors really pop.
- Quantities are enough for 4 small servings or 2 large servings.
- If you use larger tomatoes, just remove excess water and seeds.