Mediterranean Tuna & White Bean Bowl with Herb Vinaigrette
Here’s a brand new Mediterranean lunch dish idea: light, flavorful, and satisfying—great for warm days or meal prepping.
Total Time
Servings: 2–3
Prep Time: 15 minutes
Cook Time: None (no-cook recipe!)
Cuisine: Mediterranean (Italian & Greek inspired)
Ingredients
For the bowl:
1 can (5 oz) high-quality tuna in olive oil, drained
1 can (15 oz) cannellini beans (or other white beans), rinsed
1 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 red onion, thinly sliced
1/4 cup Kalamata olives, pitted and halved
2 tbsp capers
2 cups arugula or baby spinach
1/4 cup crumbled feta
Optional: sliced hard-boiled egg or avocado
For the herb vinaigrette:
3 tbsp extra virgin olive oil
1 tbsp red wine vinegar
1 tsp Dijon mustard
1 clove garlic, grated
1 tbsp chopped fresh parsley
1 tbsp chopped fresh dill or basil
Salt and pepper, to taste
Instructions
1. Make the vinaigrette:
Whisk together olive oil, vinegar, mustard, garlic, herbs, salt, and pepper. Set aside.
2. Assemble the bowls:
In a large bowl or individual lunch bowls, layer greens, tuna, beans, tomatoes, cucumber, onion, olives, and Capers
3. Drizzle & toss:
Drizzle vinaigrette over everything and gently toss. Top with crumbled feta and extras like avocado or egg if using.
Tips
Meal Prep Friendly: Keep components separate until ready to eat.
Bread Pairing: Serve with toasted sourdough or warm pita.
Variation: Swap tuna for grilled shrimp, chicken, or roasted chickpeas.
Nutritional Highlights:
High Protein: Great for a filling lunch.
Heart-Healthy Fats: From tuna and olive oil.
High Fiber: From beans and veggies.
Low Sugar: Naturally low in added sugars.
Balanced: Offers a good mix of macros for energy and satiety.
Nutrition Facts
Calories: ~420 kcal
Protein: 28g
Fat: 22g
Carbohydrates: 28g
Fiber: 8g
Sugars: 3g
Cholesterol: 25mg
Sodium: ~550mg
Iron: ~20% DV
Calcium: ~10% DV