White Beans and Tuna Salad

This simple Spanish-inspired salad is one of my favorite quick meals—light, nourishing, and full of protein and fiber.  Most kitchens already have the essentials: a can of tuna and a can of white beans. Using high‑quality tuna packed in olive oil makes the flavors richer, but water‑packed tuna works too; you’ll just need a bit more olive oil to bring everything together.

It’s the perfect recipe for days when you don’t have much time but still want something wholesome.  It also pairs beautifully with a sandwich for a complete meal.

Ingredients:

• 1 can of white beans, drained and rinsed
• 1 can of tuna
• 1/2 cup red onion, diced
• 1/4 cup black olives, diced
• 1/4 cup chopped parsley or mint
• 1/4 tsp chili flakes
• Salt and pepper to taste
• Zest and juice of 1 small lemon
• 1/4 cup good-quality olive oil

Directions:

1. Drain the tuna and place it in a large bowl.  Add the white beans and black olives, gently tossing to combine.

2. Add the red onion, parsley or mint, black pepper, lemon zest, and lemon juice.  Mix lightly so the beans stay intact.

3. Adjust to taste: add more lemon juice for brightness, olive oil if dry, and salt as needed.

4. Adjust the seasoning:

o    Add more lemon juice for extra brightness.

o    If the salad seems dry, drizzle in extra olive oil until the texture is right.

o    Add salt to taste.

5. Refrigerate before serving to let the flavors meld.

 

Tips:

You can add cucumbers, lettuce, or cherry tomatoes.