Showcasing the Mediterranean diet and Asian diet  


Mediterranean tuna and white bean salad



Mediterranean tuna and white bean salad
A fresh, protein-packed salad with chunks of tuna, white beans, tomatoes, cucumber, green pepper, red onion and black olives.

4 tablespoons extra virgin olive oil

1 tablespoon lemon juice
1 garlic clove—minced
½ teaspoon dried oregano
½ teaspoon salt
½ teaspoon freshly ground black pepper
14 oz (400g) canned white beans—rinsed and drained
6 oz (180g) canned tuna in olive oil—drained and broken into chunks
2 tomatoes—diced
½ cup deseeded and diced cucumber
½ green or red pepper—deseeded and diced
¼ red onion—finely diced
8 black olives (kalamata work well)—quartered
2 tablespoons finely chopped fresh parsley

PLACE the olive oil, lemon juice, garlic, oregano, salt and pepper in a jar with screw-top lid and shake to combine. PLACE the remaining ingredients in a large bowl. POUR the dressing over the salad ingredients and toss gently until well combined

Variations: Use jarred roasted red pepper instead of fresh. For a touch of luxury, replace the canned tuna with grilled fresh tuna cut into cubes.

  Greek Salad. Classic Greek salad (horiatiki salata) with juicy tomatoes, crisp cucumber, sliced red onion, green pepper, crumbly feta cheese and plump kalamata olives.

  Chickpeas, Cherry Tomatoes and Mixed Leaves with Lemon-Cumin Dressing. A Middle Eastern-style salad with chickpeas, juicy cherry tomatoes, crisp mixed salad leaves and dressed with an olive oil lemon dressing with a hint of cumin.

  Mediterranean Bean Salad. A vibrantly colored mix of beans, diced vegetables and chopped olives coated in a tangy olive oil and red wine vinegar dressing.

Printer-friendly version

Bookmark and Share