January always feels odd to me. I begin the month energized by the warmth of the holidays and family birthdays, and by the end I’m tired and disoriented, staring out at a landscape of whites, grays and occasional brown patches. My grandmother says January is like a fake smile—clear blue skies hiding bone-chilling cold. Sometimes there’s a tease of thaw and muddy green peeking through the snow, but mostly I just want to hibernate. And frankly, bears have the right idea.
By late winter my palate rejects heavy holiday dishes. I crave crunch and color—vibrant oranges, reds, and greens—and bright flavors that remind me the sun will return in earnest. To chase away that winter dullness I load up on fresh ingredients. From mid-January through April I abandon strict local eating and bring home lemons, limes, avocados, and armfuls of herbs and greens to brighten our meals.
I pack my cart with cilantro, parsley, green onions, spinach, lettuce and chard without a second thought. Why? Because without that burst of green I’d be dragging through the winter routine, looking like the landscape outside. I need greenery—badly.
Tuna White Bean Salad
This Mediterranean Tuna and White Bean Salad answers that craving perfectly. It’s bright, nutritious, budget-friendly, and easy to assemble with readily available pantry staples. The combination of beans and tuna delivers protein, fiber and healthy carbs while fresh herbs add vitamin C and a boost of green. If you can’t find fresh herbs, dried parsley and oregano will work in a pinch.
Simple, fresh, frugal and healthy—what more could you want?
Two of my favorite ways to serve this salad:
- Layer it in a pint jar: Spoon the tuna-and-bean mixture into the bottom half of a clean pint jar, pack baby spinach on top, seal and refrigerate for up to three days. It makes an easy grab-and-go lunch or post-workout snack.
- Use lettuce leaves: Spoon the salad into whole lettuce leaves—Romaine, leaf, or even iceberg—and wrap to eat. Iceberg gets an unfair reputation; it’s affordable, crisp and widely available in winter—long live wedge salads!
Do you feel the same way about January? If you like substantial side-dish salads, this one fits the bill and pairs well with many other greens-forward dishes.
Mediterranean Tuna and White Bean Salad
Rebecca Lindamood
Pin Recipe
Ingredients
Mediterranean Tuna and White Bean Salad:
- the juice and zest of one whole lemon
- 2 tablespoons extra virgin olive oil
- 1/2 teaspoon kosher or sea salt (or more to taste)
- 1/2 teaspoon freshly ground black pepper (or more to taste)
- 1 bunch green onions
- 1/3 cup fresh parsley leaves (or 1 tablespoon dried parsley flakes, roughly chopped)
- 1 tablespoon fresh oregano leaves (or 3/4 teaspoon dried oregano flakes, finely chopped)
- 3 cups cooked cannellini beans (or 2 cans, drained and rinsed)
- 2 cans solid white albacore tuna packed in water (5–6 ounces each, drained)
To Serve:
- Fresh whole lettuce leaves or baby spinach
- Optional: clean pint jars with tight-fitting lids for packing
Instructions
To Make the Salad:
-
In a medium bowl whisk together lemon zest and juice, olive oil, salt and pepper. Add green onions, parsley and oregano and toss to coat. Add the beans and mix until combined. Break the tuna into large-ish pieces and gently fold into the bean mixture—aim for visible chunks of tuna rather than fully shredding it.
To Pack Salads for Later:
-
Fill clean pint jars halfway with the tuna-and-bean mixture, then pack baby spinach on top. You can press the spinach down lightly—just avoid squashing the beans. Seal and refrigerate; consume within three days.
To Serve Immediately:
-
Spoon the mixture onto whole lettuce leaves, wrap and eat. Repeat as desired.
Nutritional information is an estimate and provided as a courtesy. Calculate nutrition with the actual ingredients you use if needed.
Did you make this recipe?
Tag @foodiewithfam on Instagram and use #foodiewithfamily so I can see your version.