Recipes

Tuscan Tuna Salad: A Fresh and Flavorful Meal Prep Delight

If you’re looking for a quick, healthy, and delicious meal, this Tuscan Tuna Salad is just what you need!

Packed with vibrant flavors and nutritious ingredients, it’s a perfect addition to your meal prep routine.

Plus, it’s a no-mayo salad, making it a lighter option that doesn’t compromise on taste.

Let’s dive into how to make this delightful dish!

Ingredients for Tuscan Tuna Salad

10 olives: Sliced or diced, depending on your preference.
½ English cucumber: Diced into small pieces.
¼ cup red onion: Finely chopped.
1 roasted red pepper: Diced.
3 sundried tomatoes: Finely chopped.
2 tablespoons fresh basil: Chopped.
2 tablespoons fresh parsley: Chopped.
1 can (15 oz) navy beans: Drained and rinsed.
2 cans of tuna: Drained (preferably Wild Planet tuna).
2 tablespoons capers: Drained.
½ lemon: Juiced (about 1.5 tablespoons of lemon juice).
2 tablespoons extra virgin olive oil: For dressing.
Salt and pepper: To taste.
Feta cheese: Optional, for topping.

Step 1: Prepare the Ingredients

Start by gathering all your ingredients.

Gathering ingredients for Tuscan Tuna Salad

Next, slice or dice the olives. I like to slice them across to give them a fun doughnut shape.

Now, take half of an English cucumber and dice it into small pieces.

Chop up ¼ cup of red onion, which adds a lovely pop of color.

Finally, small dice one roasted red pepper and three sundried tomatoes.

Step 2: Rinse and Prep the Beans and Tuna

For the beans, drain and rinse one can of navy beans until they’re no longer foamy.

For the tuna, you’ll need two cans. Drain the liquid and break the tuna into larger chunks.

This tuna is packed in its own juices, making it perfect for a salad!

Set both the beans and tuna aside for mixing later.

Setting aside beans and tuna for the salad

Step 3: Mix the Ingredients Together

In a large mixing bowl, add the drained navy beans.

Next, add the tuna, flaking it into the bowl.

Add the diced cucumber, red onion, roasted red pepper, olives, sundried tomatoes, and capers.

Adding chopped veggies to the mixing bowl

Now, sprinkle in the chopped basil and parsley for fresh flavors.

Step 4: Dress the Salad

To dress the salad, squeeze in the juice of half a lemon and add two tablespoons of olive oil.

This dressing keeps it light and fresh.

Season with salt and pepper to taste.

Seasoning the salad with salt and pepper

Gently stir the salad to combine all the ingredients well.

Stirring the salad to combine ingredients

Step 5: Serve and Enjoy

Now it’s time to serve! Transfer the salad to a serving bowl.

If you like, sprinkle some feta cheese on top for extra flavor.

This Tuscan tuna salad can be enjoyed on its own or served with gluten-free crackers.

Serving the salad with gluten-free crackers

It’s a perfect meal prep option that lasts in the fridge for about 3-4 days!

Storing salad in the fridge for meal prep

And there you have it! A delicious Tuscan Tuna Salad that’s light, healthy, and packed with flavor. Enjoy it as a meal prep option or a refreshing lunch any day of the week!