Description
A vibrant, no-cook Mediterranean salad scaled perfectly for one person, featuring creamy cannellini beans, flaky tuna, and a zesty lemon-oregano dressing. It is ready in 10 minutes with zero leftovers.
Ingredients
Scale
- 1 can (15 oz / 425g) cannellini beans, rinsed and drained
- 1 can (5 oz / 142g) tuna packed in olive oil, drained and flaked
- 1/2 cup cherry tomatoes, halved
- 1/2 medium English cucumber, diced
- 1/4 cup crumbled feta cheese
- 2 tablespoons Kalamata olives, sliced
- 1 teaspoon dried oregano
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 small clove garlic, minced or grated
- Salt and black pepper to taste
- Optional: 2 tablespoons red onion, 1 tablespoon fresh parsley, pinch of red pepper flakes, 1 teaspoon capers
Instructions
- Drain and rinse the cannellini beans thoroughly in a colander. Shake vigorously to remove excess water, then pat dry with a paper towel if desired.
- Open the can of tuna, drain it (reserving a teaspoon of olive oil if packed in oil), and flake into a medium mixing bowl using a fork.
- In a small bowl or jar, whisk together the lemon juice, olive oil, minced garlic, dried oregano, salt, and pepper until emulsified.
- Add the halved cherry tomatoes, diced cucumber, and olives to the bowl with the tuna and beans.
- Pour the dressing over the salad and toss gently to coat everything evenly.
- Taste and adjust seasoning with more lemon juice or salt if needed.
- Gently fold in the crumbled feta cheese.
- Serve immediately, optionally garnished with fresh parsley or red pepper flakes.
Notes
Drain the beans thoroughly to prevent a watery salad. Let the salad rest for 10-15 minutes before eating to allow flavors to meld. If meal prepping, store the dressing separately and toss with the salad just before eating to keep vegetables crisp. This salad is best eaten fresh within 24 hours.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 large bowl
- Calories: 380
- Sugar: 4
- Sodium: 650
- Fat: 18
- Saturated Fat: 5
- Carbohydrates: 28
- Fiber: 8
- Protein: 32
Keywords: Mediterranean salad, tuna salad, white bean salad, recipe for one, healthy lunch, quick dinner, no leftovers, gluten-free, high protein