Greek Salad with Tuna and Beans

Greek Salad with Tuna and Beans delivers protein and great Mediterranean flavors conveniently! Pour on healthy, delicious, every-bite-has-flavor Mediterranean food.  

“This taste so good. Plus it tastes like it’s good for you.” That’s what my sister said.

She’s spot on. And even better? No defrosting required.

That’s the ticket for a quick dinner that’s delish and nutrish.

With busy schedules taking over, this easy recipes brings us back to the table with innovative food solutions plus it’s a protein-packed meal we all can agree on.

Mediterranean Diet foods = more beans, fish, vegetables

People tell me they need ideas on how to cook with beans and fish. This ramped up Greek salad uses both plus it is fresh, economical, and easy to make. I always keep canned beans and tuna on hand. These are conveniently good convenience foods.

Beans are economical plant-based protein

Beans are one of the most economical protein sources around. With their high-fiber content, beans are heart smart because they lower blood cholesterol and triglyceride levels and aid in blood sugar regulation. That dose of fiber keeps you feeling full longer.

Just in case you’re looking, here are some bean recipes

• White bean dip
• Sweet potato nachos
• One pot baked Greek chicken stew
• Gallo Pinto (black beans and rice)
• Black Bean Quinoa Salad

Free High Five Fiber Challenge

Speaking of fiber, I have a free, 5-day challenge you can join by clicking this link. You’ll get tips and tools, resources and recipes to create your own roadmap to meet your fiber goals and make high fiber meals. Don’t ya? Won’t ya? Seriously, it’s only 5 days 😉 Find it right here.

Spoon marinated beans and tuna over lettuce

How to make Greek Salad with Tuna and Beans

Back to dinner…find the can opener. Marinate the beans and tuna in the dressing for 15 minutes or overnight, however much time you have works. Then pour the every-bite-has-flavor ingredients over lettuce.

Top with cucumber, tomato, onion and feta, Spoon tuna bean mixture over greens.

I like to make this in the summer to use all the fresh herbs I have. If your green thumb isn’t working, you can substitute dried herbs in the dressing. Dried herbs are more concentrated in flavor than fresh ones, so use one-third to one-half the amount of dried herbs. So for 1 tablespoon fresh oregano, use 1 to 1 1/2 teaspoons dried oregano.

Per pound, canned tuna is less expensive than many other fish. The fat in fish is the good-for-you unsaturated kind and albacore or skipjack canned tuna are some of the best sources. It’s the fish oils that appear to lower the risk of heart attack, stroke, cancer, and inflammatory diseases such as rheumatoid arthritis.

The ingredients

• 2 cans tuna, drained
• 1 can garbanzo beans, drained
• 20 Kalamata olives, drained, pitted, halved
• 1/2 lemon, zested and juiced
• 3 tablespoons fresh mint, coarsely chopped
• 3 tablespoons fresh oregano, coarsely chopped
• 1 tablespoon olive oil
• 1 tablespoon capers, drained
• 1 teaspoon ground cumin
• salt and pepper
• 2 cups sliced cucumber, quartered
• 20 cherry tomatoes, halved
• 3 tablespoons red onion, sliced
• 1/2 cup feta cheese, crumbled
• 2 heads Romaine or 3 cups other salad greens

Pin it later for a quick dinner or packable lunch

Greek Salad 

No need to tell anyone it’s good for them just say: “Dinner’s ready!” Also great for lunch. Spoon the marinated beans and tuna on at lunch time to keep the lettuce from getting too wilted.

Feeling fishy? You might like Salmon Zucchini Linguini or these tacos.

MORE Mediterranean diet recipes

• Nicoise Salad
• Chicken Shawarma
• Pan-seared Salmon and Caramelized Grapes
• Mediterranean Power Bowl
• Honey Lemon Panna Cotta

P.S. If you’re hungry for more healthy diet tips and recipes, sign up for my newsletter here.

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Greek Salad with Tuna and Beans

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Greek Salad with Beans and Tuna is an easy recipe! Marinate beans and tuna in the dressing for 15 minutes. Pour on healthy, delicious, every-bite-has-flavor ingredients. 

• Author: Judy Barbe
• Prep Time: 20 minutes
• Total Time: 20 minutes
• Yield: Serves 4
• Category: Salad
• Method: no cook
• Cuisine: Mediterranean

Ingredients

Scale 1x2x3x

• 2 cans tuna, drained
• 1 can garbanzo beans, drained
• 20 Kalamata olives, drained, pitted, halved
• 1/2 lemon, zested and juiced
• 3 tablespoons fresh mint, coarsely chopped
• 3 tablespoons fresh oregano, coarsely chopped
• 1 tablespoon olive oil
• 1 tablespoon capers, drained
• 1 teaspoon ground cumin
• salt and pepper
• 2 cups sliced cucumber, quartered
• 20 cherry tomatoes, halved
• 3 tablespoons red onion, sliced
• 1/2 cup feta cheese, crumbled
• 2 heads Romaine or 3 cups other salad greens

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Instructions

1. Combine beans, olives, lemon zest, mint, oregano, olive oil, capers, cumin and salt and pepper in a medium-sized bowl. Stir to combine. Gently mix in tuna. Refrigerate 15 minutes or overnight to allow flavors to develop.
2. Lay greens on plate. Top with cucumber, tomato, onion and feta, Spoon tuna bean mixture over greens.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 710