Tuna White Bean Greek Salad
This Tuna White Bean Greek Salad is a quick, refreshing dish packed with protein, fiber, and heart-healthy fats, making it a perfect diabetes-friendly option. With vibrant Mediterranean flavours from olives, cucumber, and a light lemon-oregano dressing, it's a nutritious, no-cook meal ready in minutes.
Servings: 3
Calories: 160.3kcal
Ingredients
- 5 oz tuna canned in water, drained and flaked
- ½ cup white beans drained and rinsed
- ¾ cup cucumber sliced and quartered
- ½ cup cherry tomatoes halved
- ¼ cup red onion thinly sliced
- 2 tbsp Kalamata olives pitted and halved
- 1 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp red wine vinegar
- ½ tsp dried oregano
- 1 pinch salt
- 1 pinch pepper
- 2 tbsp feta cheese crumbled, optional for extra flavour
Instructions
- In a large mixing bowl, combine the flaked tuna and drained white beans.5 oz tuna, ½ cup white beans
- Add the chopped cucumber, halved cherry tomatoes, sliced red onion, and Kalamata olives. Toss gently to combine.¾ cup cucumber, ½ cup cherry tomatoes, ¼ cup red onion, 2 tbsp Kalamata olives
- In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, dried oregano, salt, and pepper.1 tbsp olive oil, 2 tbsp lemon juice, 1 tsp red wine vinegar, ½ tsp dried oregano, 1 pinch salt, 1 pinch pepper
- Pour the dressing over the salad and toss until everything is evenly coated.
- Sprinkle the crumbled feta cheese (if using) and chopped fresh parsley or dill over the salad.2 tbsp feta cheese
- Let the salad sit for 5–10 minutes to allow the flavors to meld, or serve immediately.
Cooking Tips
- Customize with Fresh Herbs: Fresh parsley or dill makes a great garnish, adding a bright flavour to the salad.
- Chill for Enhanced Flavour: Let the salad sit for 10–15 minutes in the fridge before serving to allow the flavours to meld.
- Add Extra Veggies: Bulk up the salad with extra veggies like bell peppers or spinach for additional nutrients and volume.
- Control Saltiness: If using feta cheese and Kalamata olives, go easy on added salt, as these ingredients can increase the sodium content.
Nutrition
Nutrition Facts
Tuna White Bean Greek Salad
Amount per Serving
Calories
160.3
% Daily Value*
Fat
8.5
g
13
%
Saturated Fat
2.4
g
15
%
Cholesterol
27.1
mg
9
%
Sodium
397.3
mg
17
%
Potassium
226.9
mg
6
%
Carbohydrates
9.1
g
3
%
Fiber
2.4
g
10
%
Sugar
1.9
g
2
%
Protein
13
g
26
%
Vitamin C
11.6
mg
14
%
Vitamin D
0.6
µg
4
%
Calcium
101.7
mg
10
%
Iron
2
mg
11
%
Magnesium
22.8
mg
6
%
Zinc
0.8
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.