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In the Kitchen with Vital Choice

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Mediterranean Tuna-Bean Spinach Salad

Mediterranean Tuna-Bean Spinach Salad

This Mediterranean-style tuna-bean spinach salad is simultaneously complex in flavor, yet simple to prepare.

Supermarket brands are typically twice-cooked, yielding a mushy, fishy product that lacks much of its original omega-3 content.

In contrast, Vital Choice Pacific Albacore Tuna is sustainably line-caught by hand on small troll boats, frozen at sea, and cooked only once, for fresher flavor, firmer texture, and markedly higher omega-3 levels.

In addition, we select only albacore that weighs 15 pounds or less, for optimal texture and purity.


  • 2 cans (14-15 oz each) white cannellini beans (or garbanzo beans), rinsed and drained
  • 3 tablespoons organic extra-virgin olive oil
  • 2 garlic cloves, minced
  • Salt and ground pepper
  • 6 oz baby spinach
  • 1 tablespoon plus 1 teaspoon organic red balsamic vinegar or red-wine vinegar
  • 2 cans, 6 oz each (or three-four 3.75 oz cans) albacore tuna, drained and chunked 
  • 1/4 cup green olives, pitted and roughly chopped
  • 1/2 small red onion, thinly sliced
  • 2 tablespoons chopped fresh parsley
  • Crusty whole-grain sourdough bread, for serving

  1. In a medium saucepan, combine beans, 2 tablespoons oil, and garlic; season with salt and pepper. Cook over medium-high, stirring, until beans are warm, about 4 minutes; remove pan from heat.
  2. In a large bowl, combine spinach, 1 tablespoon oil, and 1 teaspoon vinegar; season with salt and pepper and toss to coat. Divide spinach among four plates.
  3. Transfer beans to bowl and stir in 1 tablespoon vinegar, tuna, olives, onion, and parsley. Season with salt and pepper.
  4. Top spinach with bean and tuna mixture and serve with bread.
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