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–+ servings

Mediterranean Tuna Salad with Balsamic Dressing

Rose
Mediterranean Tuna Salad with Balsamic Dressing is a fresh, protein-packed dish made with tender tuna, creamy cannellini beans, crisp vegetables, and tangy feta tossed in a light balsamic vinaigrette. This no-cook recipe is perfect for a quick lunch, light dinner, or healthy meal prep option.
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Prep Time 20 minutes
Total Time 20 minutes
Course Salad
Cuisine Mediterranean
Servings 6 servings
Calories 280 kcal

Equipment

  • small bowl or jar for whisking dressing
  • whisk
  • cutting board
  • knife
  • large mixing bowl
  • can opener

Ingredients
  

  • 3 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 1 tbsp fresh lemon juice
  • 1/2 tsp dried oregano
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 English cucumber, diced
  • 1 cup grape tomatoes, halved
  • 1/4 red onion, finely diced
  • 1/4 cup fresh parsley, chopped
  • 1 15-ounce can cannellini beans, drained and rinsed
  • 2 5-ounce cans chunk light tuna, drained
  • 1/2 cup crumbled feta cheese

Instructions
 

  • In a small bowl or jar, whisk together the olive oil, balsamic vinegar, lemon juice, oregano, salt, and pepper. Taste and adjust seasoning if needed. Set aside.
  • Dice the cucumber into bite-sized pieces. Slice the grape tomatoes in half. Finely dice the red onion and chop the parsley. If desired, soak the diced onion in cold water for a few minutes, then drain well.
  • In a large mixing bowl, combine cucumber, tomatoes, red onion, parsley, and drained cannellini beans. Pour the dressing over the vegetables and toss gently to coat evenly.
  • Drain the tuna well and gently flake it with a fork. Add it to the bowl along with crumbled feta cheese. Fold everything together carefully to keep the texture light.
  • Serve immediately or refrigerate for 30–60 minutes to allow the flavors to blend before serving.

Notes

Drain the tuna and beans thoroughly to prevent excess liquid. For milder onion flavor, soak diced onion in cold water for 5–10 minutes and drain. Chill for 30–60 minutes before serving for best flavor. Store in an airtight container in the refrigerator for up to 4 days. Not recommended for freezing due to fresh vegetables and feta.

Nutrition

Calories: 280kcalCarbohydrates: 18gProtein: 20gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 35mgSodium: 520mgPotassium: 450mgFiber: 5gSugar: 4gVitamin A: 900IUVitamin C: 18mgCalcium: 120mgIron: 3mg
Keyword healthy tuna bean salad, Mediterranean tuna salad, no mayo tuna salad, tuna salad with balsamic dressing
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