Tuna, White Bean & Sumac Salad
Description
This vibrant and zesty salad features flaky tuna, creamy white beans, crisp vegetables, and a lemony sumac dressing. Sumac adds a tangy, citrusy note that complements the richness of the tuna and the earthiness of the beans. It’s a nutrient-dense, quick, and satisfying meal—ready in under 15 minutes!
Time Required
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10–15 minutes
Ingredients (Serves 2–3)
Salad Base:
1 can (5 oz / 140g) tuna in olive oil (or brine), drained
1 can (15 oz / 400g) cannellini beans (or great northern or navy beans), drained and rinsed
1 small red onion, thinly slice
1 cucumber, diced or halved lengthwise and sliced
1 tomato, diced (or a handful of cherry tomatoes, halved)
2–3 tbsp fresh parsley, chopped
Optional: ¼ cup crumbled feta, ¼ cup black olives, or baby spinach
Dressing:
3 tbsp extra virgin olive oil
Juice of 1 lemon (about 2 tbsp)
1 tsp sumac
½ tsp salt (adjust to taste)
¼ tsp black pepper
1 small garlic clove, minced (optional)
Instructions
Prepare Ingredients:
Drain and rinse the beans and tuna. Chop all vegetables and herbs.
Make Dressing:
In a small bowl, whisk together olive oil, lemon juice, sumac, salt, pepper, and garlic (if using).
Assemble Salad:
In a large bowl, combine the tuna, beans, cucumber, tomato, red onion, and parsley.
Add Dressing:
Pour the dressing over the salad and gently toss to combine. Let it sit for 5–10 minutes for flavors to meld.
Serve:
Enjoy chilled or at room temperature. Great with crusty bread or on a bed of greens.
Nutrition Information (Per Serving – based on 3 servings)
Nutrient Amount
Calories ~330 kcal
Protein 22g
Carbohydrates 20g
Fat 18g
Fiber 6g
Sugar 3g
Sodium 400–600mg (varies with tuna and salt)
Note: Optional add-ins like feta or olives will slightly raise sodium and fat content.
FAQs
Q: What can I substitute for white beans?
A: Chickpeas, black-eyed peas, or lentils work well. Just ensure they’re cooked and rinsed.
Q: Is sumac essential?
A: It gives a distinct tangy flavor. If unavailable, substitute with a small amount of lemon zest or vinegar, but the flavor will differ.
Q: Can I make it ahead?
A: Yes! It keeps well in the fridge for up to 2 days. Add fresh herbs or greens just before serving to keep them crisp.
Q: Is this salad gluten-free?
A: Yes, all ingredients are naturally gluten-free.
Q: Can I use fresh tuna instead of canned?
A: Absolutely. Grilled or seared fresh tuna (flaked) adds a gourmet touch. Just season lightly with salt, pepper, and lemon.