Mediterranean White Bean and Tuna Salad

Name: Mediterranean White Bean and Tuna Salad
Prep time: 15 min
Cook time: 3 min
Total time: 18 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 2 cans of high quality white beans, rinsed and drained; 2 cans of oil packed tuna, drained; 2 large ripe tomatoes, chopped; 1/4 cup red onion, finely diced; 1/4 cup fresh parsley, chopped; 2 tablespoons capers, drained and patted dry; 2 tablespoons olive oil for frying capers; 3 tablespoons extra virgin olive oil for the dressing; 1 tablespoon lemon juice; Salt and black pepper to taste

This fresh salad is a simple and delicious mix of pantry staples and summer vegetables.

By Daily Recipes Book· 🌍 Mediterranean· August 27, 2026

dailyrecipesbook.com

Prep

15 minutes

Cook

3 minutes

Total

18 minutes

Serves

This salad is my favorite way to show that great food does not need to be complicated. When you use quality ingredients like peak season tomatoes and good canned tuna, the meal practically makes itself. It is light, refreshing, and perfect for those days when you want something satisfying without heating up the kitchen.

My top tip for this recipe is to not skip the crispy capers. They add a wonderful salty crunch that brings everything together. If you have extra fresh herbs on hand like parsley or basil, feel free to add a little extra for a brighter taste.

Ingredients

2 cans of high quality white beans, rinsed and drained
2 cans of oil packed tuna, drained
2 large ripe tomatoes, chopped
1/4 cup red onion, finely diced
1/4 cup fresh parsley, chopped
2 tablespoons capers, drained and patted dry
2 tablespoons olive oil for frying capers
3 tablespoons extra virgin olive oil for the dressing
1 tablespoon lemon juice
Salt and black pepper to taste

Instructions

1
Heat two tablespoons of olive oil in a small pan over medium heat.
2
Add the dried capers to the pan and fry for about three minutes until they are golden and crispy. Remove them from the pan and set aside on a paper towel.
3
In a large bowl, gently combine the white beans, drained tuna, chopped tomatoes, red onion, and parsley.
4
Drizzle the olive oil and lemon juice over the salad. Season with salt and pepper, then toss everything together gently so you do not break up the beans or tuna too much.
5
Top the salad with the crispy capers just before you are ready to serve.

💡 Tips

This salad keeps well in the fridge for up to two days. If you plan to store it, wait to add the crispy capers until right before you serve so they stay crunchy. It makes a lovely light lunch when served alongside some crusty bread.

#Healthy #High Protein #Lunch #Easy Recipe

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