What is Tuscan tuna salad?

Tuscan tuna salad combines tuna, white beans, vegetables, herbs, and Mediterranean inspired ingredients. This version uses olive oil and fresh lemon instead of mayonnaise, so it tastes light and bright.

What's in a Tuscan salad?

Ingredients can vary. However, Tuscan inspired salads often include beans, fresh vegetables, herbs, and olive oil. This recipe also includes tuna, olives, capers, roasted pepper, cucumber, and sun dried tomatoes.

What is Italian style tuna salad?

Italian style tuna salad often combines tuna with olive oil, lemon, vegetables, herbs, beans, or briny ingredients. Therefore, it offers a fresh alternative to mayonnaise based tuna salad.

What are the ingredients in a Tuscan bean salad?

Tuscan bean salad usually starts with white beans. Then vegetables, herbs, olive oil, and an acidic ingredient such as lemon juice add flavor. This Tuscan Tuna Salad also includes tuna, cucumber, olives, capers, roasted pepper, and sun dried tomatoes.

Tuscan Tuna Salad Recipe : Easy, Vibrant Protein Rich Lunch

Name: Tuscan Tuna Salad Recipe : Easy, Vibrant Protein Rich Lunch
Prep time: 15 min
Total time: 15 min
Cuisine: Italian
Ingredients: 2 (5-ounce) cans tuna; 1 (15-ounce) can white beans, drained and rinsed; 10 green olives, sliced; 3 sun-dried tomatoes, finely diced; 1 large roasted red pepper, drained and chopped; 1/4 cup red onion, finely chopped; 1/2 English cucumber, diced small; 2 tablespoons capers, drained; 3 tablespoons fresh parsley, roughly chopped; 2 tablespoons fresh basil, roughly chopped; 2 tablespoons extra-virgin olive oil; Juice of 1/2 lemon, about 1 1/2 tablespoons; Kosher salt, to taste; Ground black pepper, to taste; Optional: crumbled feta cheese or grated Parmesan

Description

Tuscan Tuna Salad is a fresh, protein-rich, mayonnaise-free salad made with flaky tuna, creamy white beans, crisp cucumber, red onion, green olives, capers, roasted red pepper, sun-dried tomatoes, fresh herbs, lemon, and olive oil. It takes only 15 minutes, needs no cooking, and works well for lunch, meal prep, wraps, or serving over fresh greens.

Ingredients

Scale

2 (5-ounce) cans tuna

1 (15-ounce) can white beans, drained and rinsed

10 green olives, sliced

3 sun-dried tomatoes, finely diced

1 large roasted red pepper, drained and chopped

1/4 cup red onion, finely chopped

1/2 English cucumber, diced small

2 tablespoons capers, drained

3 tablespoons fresh parsley, roughly chopped

2 tablespoons fresh basil, roughly chopped

2 tablespoons extra-virgin olive oil

Juice of 1/2 lemon, about 1 1/2 tablespoons

Kosher salt, to taste

Ground black pepper, to taste

Optional: crumbled feta cheese or grated Parmesan

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Instructions

1. Combine the tuna, white beans, green olives, sun-dried tomatoes, roasted red pepper, red onion, cucumber, capers, parsley, and basil in a large bowl. Keep the tuna in relatively large pieces because it will break apart slightly while mixing.

2. Pour in the lemon juice and extra-virgin olive oil. Season with kosher salt and ground black pepper, then gently toss until everything combines evenly.

3. Top with crumbled feta cheese or grated Parmesan if desired. Serve immediately or refrigerate until ready to eat.

Notes

Any type of white bean works in this Tuscan Tuna Salad. Navy beans work especially well because their smaller size and firm texture help them stay intact.

You can replace the green olives with chopped artichoke hearts.

If the salad seems dry, add a little more olive oil and lemon juice or spoon in some lemon vinaigrette.

Feta and Parmesan are optional. Leave them out for a dairy-free salad.

Store the salad in one large airtight container or divide it among individual meal-prep containers.

Keep refrigerated for 3 to 4 days. The salad develops more flavor as the tuna and beans absorb the lemon and olive oil dressing.

Serve the salad on its own, over mixed greens, baby spinach, or kale, wrapped in a tortilla with spinach, or alongside crackers or bread.

Nutrition per serving: 323 calories; 41 g carbohydrates; 24 g protein; 8 g fat; 1 g saturated fat; 1 g polyunsaturated fat; 5 g monounsaturated fat; 0.002 g trans fat; 20 mg cholesterol; 451 mg sodium; 1,015 mg potassium; 9 g fiber; 2 g sugar; 396 IU vitamin A; 15 mg vitamin C; 158 mg calcium; 7 mg iron.

Prep Time: 15 minutes
Cook Time: 0 minutes
Category: Seafood Recipes
Method: No-Cook
Cuisine: Italian, Tuscan-Inspired

Nutrition

Serving Size: 1 serving, about 1 1/10 cups
Calories: 323
Sugar: 2 g
Sodium: 451 mg
Fat: 8 g
Saturated Fat: 1 g
Unsaturated Fat: 6 g
Trans Fat: 0.002 g
Carbohydrates: 41 g
Fiber: 9 g
Protein: 24 g
Cholesterol: 20 mg