Mediterranean Tuna & White Bean Salad

Name: Mediterranean Tuna & White Bean Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 3 tablespoons (45 ml) extra-virgin olive oil; 2 tablespoons (30 ml) fresh lemon juice; 1 teaspoon red wine vinegar; 1 teaspoon dried oregano; 1 clove garlic, minced; Salt and pepper, to taste; Salt and pepper, to taste; 2 cans (8½ ounces, or 240 g, each) albacore tuna, drained; 1 can (15 ounces, or 425 g) white beans (cannellini or navy), rinsed and drained; 1 can (15 ounces, or 425 g) white beans (cannellini or navy), rinsed and drained; 1 can (15 ounces, or 425 g) white beans (cannellini or navy), rinsed and drained; 1 small cucumber, diced; ¼ small red onion, thinly sliced; 1 cup (150 g) cherry tomatoes, halved; ¼ cup (33 g) Kalamata olives, pitted and halved; ¼ cup (15 g) fresh parsley, chopped; 6 to 8 cups (120 to 160 g) arugula; ¼ cup (38 g) crumbled feta cheese (optional); 2 tablespoons (17 g) capers, drained (optional)

Preparation info

yield:
4
servings

Difficulty
Easy
Ready in
15 min

Appears in

The Build Your Bowl Salad Cookbook

By Nina Cherie Franklin

Published 2025

About

This heart-healthy Mediterranean bowl features protein-rich tuna, fiber-packed white beans, and a colorful mix of fresh veggies, all tossed in a zesty lemon oregano vinaigrette.

Ingredients

For the Lemon Oregano Vinaigrette

3 tablespoons (45 ml) extra-virgin olive oil
2 tablespoons (

Fish course
Pescatarian
Gluten-free

Method

Make the Dressing

In a small bowl, shaker, or mason jar, combine all the dressing ingredients. Whisk or shake until well mixed. Adjust the seasoning to taste.

Toss the Bean and Tuna Salad

In a large bowl, combine the tuna, beans, cucumber, onion, tomatoes, olives, parsely, and arugula. Toss gently to mix