Mediterranean Tuna & White Bean Bowl
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This Mediterranean Tuna & White Bean Bowl is a no-cook, high-protein meal packed with fresh herbs, briny olives, and creamy feta. Perfect for meal prep, quick lunches, or light dinners—it comes together in just 10 minutes and gets better as it sits.
Ingredients
- 10 oz canned tuna in olive oil (do not drain)
- 1 can cannellini, great northern beans or butter beans drained and rinsed well
- 1/2 cup diced red onion
- 1 cup chopped kalamata olive
- 1/2 cup sundried tomatoes, julienned
- 1 cup cucumbers, sliced
- 2/3 cup feta cheese
- 1/4 cup pine nuts
- 1/3 cup chopped fresh parsley
- 1/3 cup chopped fresh dill
- juice & zest of 1 lemon
- salt & pepper to taste
Instructions
- 1. In a large bowl, combine tuna (with its oil from the can), drained & rinsed beans, onions, olives, sundried tomatoes, cucumbers, feta, pine nuts, parsley, and dill.
- 2. Add the lemon juice, zest, salt, and pepper. Gently toss until everything is well mixed.
- 3. Serve at room temperature or chill in the fridge for 2-3 hours before serving if preferred.
- 4. Enjoy as is, or serve over toasted bread, greens, or in a wrap.
Notes
Ingredient Notes:
- Tuna: Tuna packed in olive oil is best for this recipe but if you’re using tuna packed in water, drain it first and add 1-2 tablespoons of extra virgin olive oil to the recipe.
- Beans: Cannelini, great northern or butter beans both work well—just be sure to rinse and drain thoroughly. These add additional protein and fiber!
- Red Onions: Adds sharpness and a bit of crunch. If you prefer a milder onion flavor, soak the chopped onions in cold water for 10 minutes before adding.
- Kalamata Olives: A briny, salty kick that complements the other Mediterranean flavors.
- Sundried Tomatoes: Use oil-packed for extra richness or dry-packed for a more concentrated flavor. If using dry-packed, rehydrate in warm water before chopping.
- Cucumbers: Adds crunch and freshness. English cucumbers or Persian cucumbers work best since they have fewer seeds.
- Feta Cheese: Adds a creamy, tangy element. Omit for a dairy-free option or substitute with dairy-free feta.
- Fresh Herbs (Parsley & Dill): Enhances the freshness of the dish. Use more or less according to preference. Dried herbs just aren’t the same for this recipe.
- Lemon Juice & Zest: Brightens the flavors and balances the richness of the tuna and feta.
- Pine Nuts: Add a nutty crunch. Lightly toast them in a dry pan for extra depth of flavor.
- Refrigeration: Store in an airtight container for up to 3 days.
- Serving Tip: The flavors meld beautifully after a few hours in the fridge, making this a great meal prep option.
- Turn it into a tuna melt or wrap: Mix everything together but serve it in a grilled cheese-style sandwich with mild cheese or wrap it in a tortilla.