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
Equipment
- Large mixing bowl
- Small bowl
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
Serving Size
1 cup
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.