Description
A quick no-cook Mediterranean tuna and white bean salad with lemon-dill vinaigrette , high-protein, gluten-free, and ready in 15 minutes.
Ingredients
Scale
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- 15.5 ounces (439 g) navy beans, rinsed well
- 2 packets (3 ounces each / 85 g each) tuna in water, drained
- 1 teaspoon capers
- 1 tablespoon fresh dill, chopped
- 2 tablespoons red onion, sliced and chopped
- 3 cups baby arugula or spinach
- 1 tablespoon lemon juice, freshly squeezed
- 1 clove garlic, grated
- ½ teaspoon Dijon mustard
- ¼ teaspoon kosher salt
- Black pepper, to taste
- 2 tablespoons extra-virgin olive oil
Instructions
- Step 1: Whisk the Dressing: In a large bowl, whisk together 1 tablespoon lemon juice, 1 grated garlic clove, ½ teaspoon Dijon mustard, ¼ teaspoon kosher salt, and black pepper to taste until blended evenly.
- Step 2: Emulsify with Olive Oil: Slowly pour in 2 tablespoons extra-virgin olive oil while continuously whisking until the dressing is thoroughly combined and emulsified with a smooth consistency.
- Step 3: Gently Fold in Ingredients: Add the rinsed navy beans, drained tuna, 1 teaspoon capers, 1 tablespoon chopped dill, and 2 tablespoons chopped red onion to the bowl. Gently fold these ingredients into the dressing to keep the beans intact and preserve texture.
- Step 4: Coat and Combine: Stir the mixture carefully until all ingredients are evenly coated with the vinaigrette and the beans appear enveloped in the dressing.
- Step 5: Serve on Greens: Place 1 ½ cups baby arugula or spinach on each shallow bowl or plate. Top each bed of greens with half of the tuna and bean mixture immediately to maintain freshness and crispness.
- Step 6: Repeat and Enjoy: Repeat the layering with the remaining 1 ½ cups greens and the remaining tuna-bean mixture. Serve right away to keep the greens crisp.
Notes
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- Storage Tips: – Room Temperature: Store in an airtight container at room temperature up to 4 hours to maintain fresh texture and flavor. – Refrigeration: Keep the salad in an airtight container in the refrigerator for up to 2 days. Stir gently before serving to redistribute the dressing. – Freezing: Do not freeze. Freezing degrades the beans and greens texture, so it is best to consume fresh or refrigerated within 2 days.
- Expert Tips: – If the salad seems too dry, add 1 tablespoon of extra-virgin olive oil at a time, stirring gently to moisten to desired consistency. – To handle excess dressing, mix 1 tablespoon lemon juice with 2 teaspoons Dijon mustard to create a thicker dressing that clings better. – Serve immediately after preparation to prevent arugula or spinach from wilting. – For stronger flavor, add an extra ⅛ teaspoon salt or more freshly cracked black pepper before serving. – If tuna is too chunky, break it apart gently with a fork prior to mixing for even distribution throughout the salad.
- Reheating Instructions: Not applicable; this salad is intended to be served fresh and cold.
- Serving Suggestions: – Accompany with gluten-free crackers or pita chips for added crunch. – Pair with a side of mixed greens or a Mediterranean cucumber salad for a refreshing complement. – Use as a filling for stuffed bell peppers or lettuce wraps. – Works well as a base for brown rice bowls or quinoa salads. – Top with a drizzle of balsamic glaze, a dollop of tzatziki, or an extra squeeze of fresh lemon juice for brightness.
- Recipe Variations: – Substitute canned cannellini or great northern beans for navy beans in equal measure (15.5 ounces/439 g). – Swap fresh parsley for dill (use 1 tablespoon chopped) for a different herbal flavor. – Use baby spinach or arugula depending on availability and preference.
- Ingredient Notes: – Tuna: Select high-quality canned tuna packed in water, preferably sustainably sourced, for cleaner taste. – White Beans: Use canned navy, cannellini, or great northern beans, rinsed well to reduce sodium and prevent a salty flavor. – Olive Oil: Opt for good quality extra-virgin olive oil to enhance flavor and provide richness. – Lemon Juice: Freshly squeezed juice is essential for bright, vibrant flavor; avoid bottled lemon juice. – Red Onion: Choose firm bulbs with no soft spots to maintain crispness and avoid spoilage. – Herbs: Flat-leaf fresh parsley or dill adds color and fresh flavor; avoid wilted herbs for best results.
Nutrition
- Serving Size: 1 of 2 servings
- Calories: 350
- Sugar: 1g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 7g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 90mg