January always feels strange to me. I start the month energized from holiday celebrations and birthdays, then gradually slump into a slow, gray routine as the landscape outside turns white and brown. The crisp days my grandmother likened to a fake smile — bright skies that hide a bone-deep chill — capture it perfectly. Any hint of thaw or color is fleeting, and most of the time I want to hibernate.
At the same time, the rich, indulgent foods of the holidays have faded, and my appetite shifts toward crunchy, colorful, and refreshing foods that promise the return of sunshine. To keep from turning into a walking winter palette, I load up on brightness: lemons, limes, avocados, and bags of fresh herbs and greens. I know these items aren’t local in the dead of winter, but their freshness is essential for my mood and my family’s meals.
One of my go-to dishes in this season is a Mediterranean Tuna and White Bean Salad. It’s bright, frugal, healthy, and easy to assemble with pantry staples and a handful of fresh herbs when available. The salad delivers protein, fiber, vitamin C, iron, and a lively hit of green from parsley and oregano. When fresh herbs aren’t an option, dried parsley and oregano work fine—use what you can find.
Tuna White Bean Salad
This Mediterranean Tuna and White Bean Salad checks all the boxes: lively flavor, light calories, economical ingredients, and simple preparation. It’s a versatile dish that works as a packed lunch, a quick dinner, or a healthy snack.
Here are two easy serving ideas I love:
- Layer the salad in a clean pint jar: fill the bottom half with the salad and pack baby spinach on top. Seal and refrigerate for up to three days for portable lunches or snacks.
- Spoon the salad onto whole lettuce leaves (Romaine, leaf, or iceberg) and wrap each leaf around a portion for an immediate, crunchy handheld meal.
I don’t join the anti-iceberg snobbery — iceberg is affordable, widely available in winter, and perfect for wedges and wraps. Use what’s convenient and fresh for you.
If January affects you the same way, try this salad for a quick boost of freshness. It’s simple, makes good use of canned pantry items, and feels bright on a cold day.
Mediterranean Tuna and White Bean Salad
Rebecca Lindamood
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 or 2 cans, drained and rinsed cannellini beans
- 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:
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Whisk together lemon zest and juice, olive oil, salt, and pepper in a medium bowl. Add chopped green onions, parsley, and oregano and toss to coat. Add the beans and stir until combined. Gently break the tuna into large-ish chunks and fold them into the beans, keeping some bigger pieces for texture.
To Pack Salads for Later:
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Fill clean pint jars halfway with the bean and tuna mixture, then pack baby spinach on top. Press gently so the spinach fits without crushing the beans. Refrigerate and consume within three days.
To Serve Immediately:
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Spoon the mixture onto whole lettuce leaves, wrap, and enjoy. Repeat as needed—it’s nutritious and satisfying.
Nutritional information is an estimate and provided as a courtesy. Calculate nutrition using the exact ingredients you use if needed.
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