📝 About This Recipe
This vibrant salad is a celebration of the coastal flavors of the Mediterranean, combining the protein-rich bite of Italian-style tuna with the creamy texture of buttery cannellini beans. Brightened by a zesty lemon-herb vinaigrette and punctuated by the salty punch of Kalamata olives and capers, it offers a sophisticated balance of acidity and richness. It is a perfect no-cook meal that tastes even better as the flavors meld, making it an ideal choice for a refined lunch or a refreshing seaside-inspired appetizer.
🥗 Ingredients
The Salad Base
- 2 cans Oil-packed Yellowfin or Albacore Tuna (5-6 oz each, high quality, drained slightly)
- 1 can Cannellini Beans (15 oz, rinsed and thoroughly drained)
- 1 cup English Cucumber (diced into 1/2 inch pieces)
- 1 cup Cherry Tomatoes (halved lengthwise)
- 1/4 cup Red Onion (very thinly sliced into half-moons)
- 1/3 cup Kalamata Olives (pitted and halved)
- 2 tablespoons Non-pareil Capers (drained and rinsed)
- 1/4 cup Fresh Italian Parsley (finely chopped)
Lemon-Oregano Vinaigrette
- 1/4 cup Extra Virgin Olive Oil (cold-pressed for best flavor)
- 2 tablespoons Fresh Lemon Juice (about half a large lemon)
- 1 tablespoon Red Wine Vinegar
- 1 teaspoon Dijon Mustard (acts as an emulsifier)
- 1/2 teaspoon Dried Oregano (Mediterranean variety preferred)
- 1 clove Garlic (grated or finely minced)
- 1/2 teaspoon Sea Salt and Black Pepper (or to taste)
For Garnish
- 2-3 sprigs Fresh Mint Leaves (torn for a burst of freshness)
- 1 teaspoon Lemon Zest (freshly grated)
👨🍳 Instructions
-
1
Begin by preparing the red onion. To take the 'bite' out of the raw onion, soak the thin slices in a small bowl of ice water for 10 minutes, then drain and pat dry.
-
2
In a small glass jar or a medium mixing bowl, whisk together the extra virgin olive oil, lemon juice, red wine vinegar, and Dijon mustard until the mixture is emulsified and creamy.
-
3
Add the grated garlic, dried oregano, salt, and freshly cracked black pepper to the dressing. Whisk once more to combine and set aside so the flavors can infuse.
-
4
Rinse the cannellini beans under cold water in a colander until the water runs clear. Let them sit for a few minutes to ensure they are very well-drained; excess water will dilute the dressing.
-
5
In a large, shallow mixing bowl, combine the drained beans, diced cucumber, halved cherry tomatoes, and the mellowed red onions.
-
6
Add the Kalamata olives and capers to the vegetable mixture, tossing gently with a large spoon.
-
7
Open the cans of tuna. If using high-quality oil-packed tuna, you can keep a teaspoon of the oil for extra flavor, but drain the rest. Break the tuna into large, bite-sized chunks—avoid over-flaking it to maintain a meaty texture.
-
8
Add the tuna chunks and the chopped Italian parsley to the bowl with the beans and vegetables.
-
9
Drizzle the prepared lemon-oregano vinaigrette over the salad components.
-
10
Using a rubber spatula or large spoon, gently fold the ingredients together. Use a light touch to ensure the tuna chunks stay intact and the beans don't get mashed.
-
11
Taste the salad. Adjust the seasoning with an extra squeeze of lemon or a pinch of salt if necessary.
-
12
For the best flavor, let the salad rest at room temperature for 15 minutes, or refrigerate for 30 minutes before serving.
-
13
Just before serving, garnish with freshly torn mint leaves and a sprinkle of lemon zest for a bright, aromatic finish.
💡 Chef's Tips
Always choose tuna packed in olive oil rather than water; the texture is significantly more tender and flavorful for cold salads. If you can't find cannellini beans, Chickpeas (Garbanzo beans) make an excellent sturdy substitute. Ensure your vegetables are chopped into uniform sizes so you get a little bit of everything in every forkful. Don't skip soaking the red onions; it transforms them from pungent to sweet and crisp, which balances the dish perfectly. Make this a day ahead if needed, but wait to add the fresh herbs until right before serving to keep them from wilting.
🍽️ Serving Suggestions
Serve alongside warm, crusty sourdough bread or toasted pita wedges to soak up the dressing. Pair with a crisp, chilled glass of Pinot Grigio or a dry Rosé to complement the acidity of the lemon. For a low-carb option, serve large scoops of the salad inside hollowed-out bell peppers or over a bed of baby arugula. This dish works beautifully as part of a larger Meze platter with hummus, dolmas, and feta cheese.