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Mediterranean Tuna & White Bean Salad
Recipe

Mediterranean Tuna & White Bean Salad

Main • South Africa

This everyday Mediterranean-style salad combines canned tuna and white beans with crunchy veg, herbs, and a simple lemon dressing. Great for lunch, light dinner, or meal prep.

Why smarter

White beans add satisfying fibre and slow-release carbs, while tuna boosts protein. A lemony dressing keeps it fresh and lighter than creamy mayo-based salads.

Chef tip

Rinse the beans well to reduce excess salt and help the flavours taste cleaner. Let the salad sit for 10 minutes before serving so the beans soak up the dressing.

Soft line

Simple ingredients, big flavour, and it keeps well for tomorrow.

Ingredients

# Ingredient Text Amount Unit Ingredient Name Notes
1 Canned tuna in brine, drained 2.000 x 170 g cans canned tuna in brine Or tuna in water; flake into chunks
2 Canned cannellini beans (or butter beans), drained and rinsed 2.000 x 410 g cans canned white beans Rinse well
3 Cherry tomatoes, halved 250.000 g cherry tomatoes
4 Cucumber, diced 1.000 medium cucumber
5 Red onion, thinly sliced 0.500 medium red onion Soak in cold water 5 minutes if you want it milder
6 Roasted red peppers from a jar, sliced (optional) 0.500 cup roasted red peppers Adds sweetness and colour
7 Pitted olives, halved 0.330 cup olives Black or green
8 Fresh parsley, roughly chopped 0.500 cup parsley Or a mix of parsley and basil
9 Lemon juice 3.000 tbsp lemon juice Fresh is best
10 Extra-virgin olive oil 2.000 tbsp olive oil
11 Dijon mustard 1.000 tsp Dijon mustard Helps the dressing emulsify
12 Garlic, finely grated or crushed 1.000 clove garlic
13 Dried oregano 1.000 tsp dried oregano
14 Black pepper 0.250 tsp black pepper Plus more to taste
15 Salt salt Taste first; tuna, olives and beans can be salty
16 Baby spinach or mixed salad leaves (optional, to serve) 4.000 cups salad leaves Makes it extra fresh and filling

Method

  1. Drain the tuna and flake into bite-sized chunks. Drain and rinse the beans well.
  2. Prep the veg: halve the tomatoes, dice the cucumber, and thinly slice the red onion. Slice the roasted peppers and halve the olives.
  3. In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, garlic, oregano, and black pepper.
  4. In a large mixing bowl, combine the beans, tomatoes, cucumber, red onion, roasted peppers (if using), olives, and parsley.
  5. Add the tuna and gently toss so it stays in nice flakes.
  6. Pour over the dressing and toss again until everything is evenly coated.
  7. Taste and adjust with a little salt if needed, plus extra lemon or pepper to your liking.
  8. Let the salad stand for 10 minutes (or refrigerate up to 24 hours). Serve as is, or spoon over salad leaves.