Salad with Mediterranean bean mix, carrot and radishes

Ingredients

• 1 small tintuna in olive oil
• 15 mllemon juice
• 5 mlDijon mustard
• to tastesalt and pepper
• 1coloured carrot
• 6radishes
• 1 small jarMediterranean mixed salad beans
• 4 sprigsparsley

Instructions

1. 1

   Make the dressing

   Open the tuna tin and pour off 2 tablespoons of its olive oil. Mix the oil with the lemon juice, mustard, salt and pepper.

2. 2

   Prepare the carrot

   Scrub the carrot clean, then use a vegetable peeler to cut it into thin ribbons.

3. 3

   Cut the radishes

   Rinse the radishes and cut them in half or into quarters.

4. 4

   Drain the beans

   Tip the bean mix into a sieve and leave it to drain briefly.

5. 5

   Build the plates

   Divide the carrot, radishes and bean mix between 2 plates. Add pieces of tuna to each plate.

6. 6

   Finish the salad

   Spoon some dressing over each plate and add the parsley leaves.

What is a Mediterranean bean salad?

This is a no-cook salad built around a ready-made Mediterranean-style bean mix, with tuna for savoury richness and crisp vegetables for freshness. Bean salads are a familiar feature of Mediterranean-inspired cooking, where pulses are often paired with vegetables, herbs and a sharp dressing.

Here, the lemon and Dijon dressing uses oil from the tuna tin, tying the fish and beans together without needing a separate bottle of oil.

Nutrition and macros by portion

The nutrition label shows one serving as written: 340 calories, 25g protein, 27g carbs, 14g fat.

The beans and carrot provide most of the carbohydrates, while tuna supplies much of the protein. The tuna’s olive oil and the oil used in the dressing contribute most of the fat; pair the salad with extra vegetables or a modest portion of bread to round out the plate.

Choosing the ingredients

Bean mix: use the Mediterranean salad beans specified in the recipe, and drain them briefly so the dressing is not diluted.

Tuna: the recipe uses tuna packed in olive oil and reserves some of that oil for the dressing. Break the fish into bite-sized pieces as you divide it between the plates.

Vegetables and herbs: a coloured carrot gives the salad visual contrast, while radishes bring a crisp, peppery note. Pick the parsley leaves from the sprigs for the finish.

Getting the dressing right

Oil first: pour 2 tablespoons of oil from the tuna tin into a small bowl, taking care not to tip out the tuna. Mix it with the lemon juice and Dijon mustard.

Seasoning: add salt and pepper to taste, then stir until the mustard is mixed through. The dressing is spooned over the assembled salad rather than used to marinate the ingredients.

Preparing the vegetables

Carrot ribbons: a vegetable peeler makes thin strips that sit lightly among the beans. Scrub the carrot clean before peeling it into ribbons.

Radishes: halve smaller radishes or quarter larger ones, following the recipe’s options. Rinse them before cutting.

Assembling and serving

Layer: divide the drained beans, carrot and radishes evenly between two plates, then add the tuna. This keeps the ingredients distinct and makes it easy to share them evenly.

Finish: spoon dressing over each plate and scatter over the parsley leaves. Serve once assembled so the vegetables retain their crisp texture.

What to serve alongside it

The beans and tuna make this salad substantial enough to serve on its own for a light meal. For a more filling plate, add bread or another side that suits your meal.

Keep any extras simple so they do not overwhelm the lemon, parsley and radish flavours.

Recipe notes & tips

• Drain the bean mix briefly so excess liquid does not water down the dressing.
• Use the tuna’s oil for the dressing as directed, rather than adding more oil.
• Make thin carrot ribbons with a vegetable peeler for an easy-to-eat texture.
• Cut the radishes just before serving to keep them crisp.
• Divide the tuna and vegetables evenly between the two plates.
• Add the parsley leaves at the end so they remain fresh.

Variations

• Add cucumber: cut it into small pieces for another crisp element.
• Use another herb: replace the parsley with a small amount of fresh coriander.
• Add olives: scatter a few sliced olives over the salad for a briny note.
• Make it meat-free: leave out the tuna and serve with extra beans.
• Add bread: serve with bread alongside to make the meal more filling.

Common mistakes to avoid

• Skipping the draining: excess liquid can make the salad watery; let the beans drain briefly in a sieve.
• Pouring away all the tuna oil: reserve 2 tablespoons for the dressing before draining the tin.
• Cutting thick carrot pieces: they can be awkward to mix through; use a peeler for thin ribbons.
• Over-seasoning early: taste the dressing before adding extra salt, as the packaged ingredients may already be seasoned.
• Adding dressing too soon: dress the plates shortly before serving to help the vegetables stay crisp.

How to store

Store any leftovers in a covered container in the fridge and eat within 1 day for the best texture. The salad is best served cold; reheating is not recommended.

Frequently asked questions