Mediterranean Tuna Antipasto Salad

4.5
(28)
25 Reviews

Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.

By
Stacy Fraser
stacy_fraser_310_v2.jpg
Stacy Fraser
Stacy Fraser is an independent culinary professional based in Charlotte, Vermont. She was a kitchen manager at Burlington’s Penny Cluse Cafe for five years before joining the team at EatingWell, where she was test kitchen manager for 13 years.
EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
Mediterranean Tuna Antipasto Salad for Two
Cook Time:
25 mins
Total Time:
25 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Diabetes-Friendly Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium Low Added Sugar High-Blood Pressure High-Fiber Heart-Healthy High-Protein Gluten-Free Low-Calorie
Jump to Nutrition Facts

Ingredients

  • 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed

  • 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)

  • 1 large red bell pepper, finely diced

  • ½ cup finely chopped red onion

  • ½ cup chopped fresh parsley, divided

  • 4 teaspoons capers, rinsed

  • 1 ½ teaspoons finely chopped fresh rosemary

  • ½ cup lemon juice, divided

  • 4 tablespoons extra-virgin olive oil, divided

  • Freshly ground pepper, to taste

  • ¼ teaspoon salt

  • 8 cups mixed salad greens

Directions

  1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.

Tips

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Originally appeared: EatingWell Magazine, July/August 2009

Nutrition Facts (per serving)

306 Calories
16g Fat
29g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 306
% Daily Value *
Total Carbohydrate 29g 10%
Dietary Fiber 8g 27%
Total Sugars 4g
Protein 15g 30%
Total Fat 16g 20%
Saturated Fat 2g 11%
Cholesterol 15mg 5%
Vitamin A 4961IU 99%
Vitamin C 97mg 107%
Folate 223mcg 56%
Sodium 467mg 20%
Calcium 115mg 9%
Iron 4mg 22%
Magnesium 73mg 17%
Potassium 752mg 16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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