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Mediterranean Tuna White Bean Salad Bowls

No-cook tuna and white bean salad bowls with crisp veggies and a bright lemon-olive oil dressing—easy, filling, and perfect for lunch meal prep.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 2 bowls
Course: Lunch
Cuisine: Mediterranean-inspired
Calories: 430
Ingredients Equipment Method Notes

Ingredients
  

Salad
  • 1 can tuna 5 oz, drained
  • 1 can cannellini beans 15 oz, rinsed and drained
  • 1 cup cucumber diced
  • 1 cup cherry tomatoes halved
  • 2 tbsp red onion finely chopped
  • 2 tbsp chopped parsley
Dressing
  • 3 tbsp olive oil
  • 1 1/2 tbsp lemon juice fresh
  • 1 tsp Dijon mustard
  • 1/2 tsp dried oregano
  • 1/4 tsp kosher salt plus more to taste
  • 1/8 tsp black pepper
Optional Toppings
  • 1/4 cup crumbled feta
  • kalamata olives to taste

Equipment

  • Mixing bowl
  • Can opener
  • Chef's knife
  • Cutting board

Method
 

  1. Add the rinsed and drained beans to a mixing bowl.
  2. Add tuna and break it into chunks with a fork.
  3. Stir in cucumber, tomatoes, red onion, and parsley.
  4. Whisk together olive oil, lemon juice, Dijon, oregano, salt, and pepper.
  5. Pour dressing over the salad and mix gently to keep the beans mostly whole.
  6. Taste and adjust seasoning, then portion into bowls and top with feta if desired.

Notes

Tuna choice: Tuna in olive oil tastes richer, but tuna in water works—just add a little extra olive oil.
Add crunch: Serve with pita chips or sliced bell peppers.
Make it spicy: Add crushed red pepper or a pinch of chili flakes.
Storage: Keeps well for up to 3 days; keep pita and feta separate for best texture.