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Home > Recipes > Mediterranean tuna salad

Mediterranean tuna salad

Image of Mediterannean Tuna Salad served in a large white bowl sitting on a plate and plain cloth napkin with parlsey and two serving utensils on the side
(0)
Preparation time: 15 minutes
Cooking time: 0 minutes
Serves: 4
Gluten free
,
Dairy free
,
Nut free
Image of Mediterannean Tuna Salad served in a large white bowl sitting on a plate and plain cloth napkin with parlsey and two serving utensils on the side
  • 3 serves of vegetables per 
  • serving
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Ingredients

3 tbsp olive oil
1 tbsp white wine vinegar
¼ tsp dried basil
1 clove garlic, minced
Pinch of salt
Freshly cracked pepper to taste
1 425g can tuna in spring water, drained
1 400g can no-added-salt cannellini beans, drained & rinsed
1 250g punnet cherry tomatoes, halved
12 Kalamata olives, pitted and chopped finely
1 yellow capsicum, deseeded & diced
1 small red onion, peeled & diced
½ bunch flat leaf parsley, leaves picked

Savvy swaps

You can swap:

Cherry tomatoes
1 large tomato, chopped
Yellow capsicum
Any coloured capsicum
Black olives
Green olives

Tips

  • This recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Using tuna in spring water instead of brine can help lower your sodium intake.  
  • Tuna provides Vitamin D. Vitamin D is needed for healthy bones and teeth. 

  • Leftover parsley can be wrapped in a clean damp cloth and stored in an airtight container in the fridge. Wash it before you use it. 

  • Jarred garlic can be used to save time and money. 
  • You can save money by using home brand tuna and beans. 
  • To save money try growing your own herbs, like parsley, in the garden or in pots.   

Method

Step 1
In a small bowl, whisk together the oil, vinegar, dried basil, garlic and salt and pepper.

Step 2
In another large bowl, fold together all remaining ingredients.

Step 3
Pour dressing over salad and mix gently.

Food safety tip: If you are packing for lunch, tuna salad needs to be kept cold so pack an ice brick. 

Tips

  • This recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Using tuna in spring water instead of brine can help lower your sodium intake.  
  • Tuna provides Vitamin D. Vitamin D is needed for healthy bones and teeth. 

  • Leftover parsley can be wrapped in a clean damp cloth and stored in an airtight container in the fridge. Wash it before you use it. 

  • Jarred garlic can be used to save time and money. 
  • You can save money by using home brand tuna and beans. 
  • To save money try growing your own herbs, like parsley, in the garden or in pots.   

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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

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