Description
A refreshing and protein-packed Tuna, Bean & Olive Salad that combines tender green beans, canned tuna in olive oil, borlotti beans, olives, and a zesty lemon dressing. Perfect for a quick lunch or light dinner, this salad offers a delightful Mediterranean-inspired flavor with a balance of textures and fresh ingredients.
Ingredients
Scale
Vegetables & Herbs
- 120g fine green beans
- ½ red onion, sliced
- 1 celery stick, finely sliced on an angle, plus a few leaves
- Small bunch of parsley, chopped
Proteins & Canned Goods
- 200g can tuna in olive oil
- 400g can borlotti beans in water, drained
Dressing & Seasoning
- 1 tbsp extra virgin olive oil
- 1 lemon, zested and juiced
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 50g pitted green nocerella olives
- Salt and pepper, to taste
Instructions
- Blanch the Green Beans: Bring a small pan of water to the boil. Add the green beans and cook for 1 minute until just tender-crisp. Drain and immediately run under cold water to stop the cooking process and preserve their bright color.
- Prepare the Dressing: In a large bowl, pour 1-2 teaspoons of oil from the tuna can, then add 1 tablespoon of extra virgin olive oil. Add the lemon zest and 2 teaspoons of lemon juice, followed by the red wine vinegar and Dijon mustard. Season with salt and pepper, then whisk all ingredients together until smooth and emulsified.
- Combine Salad Ingredients: Add the blanched green beans, drained tuna, borlotti beans, sliced red onion, sliced celery, pitted green nocerella olives, and chopped parsley into the bowl with the dressing.
- Toss the Salad: Gently toss all the ingredients together to ensure everything is well coated with the dressing.
- Serve or Store: Serve the salad topped with the celery leaves. If preparing for lunch or in advance, keep the dressing and salad components separate and combine just before eating. The salad will keep chilled for up to one day in an airtight container.
Notes
- Blanching green beans preserves their crisp texture and vibrant color.
- Using the oil from the tuna adds extra flavor to the dressing.
- For best freshness, store the dressing separately when packing for lunch.
- This salad is best enjoyed within one day of preparation for optimal taste and texture.
- Feel free to substitute borlotti beans with cannellini or chickpeas if preferred.
- Prep Time: 10 minutes
- Cook Time: 2 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: tuna salad, bean salad, olive salad, Mediterranean salad, quick lunch, healthy salad, protein salad
