Go Back
–+ servings
Tuna and White Bean Salad in Tomato Shells
This refreshing Tuna & White Bean Salad in Tomato Shells combines the hearty flavors of white beans and tuna with the brightness of ripe tomatoes, garlic, vinegar, and oregano. The dish is both rustic and elegant, turning hollowed-out tomatoes into edible bowls filled with a protein-rich Mediterranean-inspired salad. Popular in mid-20th century American home cooking, this salad reflects a time when creative presentation was just as important as nutrition. It’s beloved for its simplicity, wholesome ingredients, and versatility as a light lunch, appetizer, or picnic dish.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 0 minutes
Total Time 20 minutes
Course Salad
Cuisine Mediterranean
Servings 4
Calories 290 kcal

Ingredients
  

  • 4 ripe tomatoes (medium )
  • ¼ cup olive oil
  • 2 tbsp vinegar
  • 2 cloves garlic (minced)
  • ½ tsp dried oregano
  • salt (to taste)
  • pepper (to taste)
  • 20 oz white beans (drained)
  • 6 ½ oz tuna (drained)
  • 1 red onion (small, thinly sliced)
  • lettuce leaves (for serving)

Instructions
 

Step 1: Prepare the Tomatoes

  • Cut thin slices off the tops of the tomatoes. Scoop out the pulp and reserve. Drain tomato shells upside down to remove excess liquid.

Step 2: Make the Dressing

  • Chop the reserved tomato pulp. In a bowl, whisk together olive oil, vinegar, garlic, oregano, salt, and pepper.

Step 3: Combine the Salad

  • Add chopped tomato pulp, drained beans, tuna, and sliced onion to the dressing. Toss well to combine.

Step 4: Assemble and Serve

  • Spoon the salad mixture into the hollowed tomato shells. Place on a bed of lettuce leaves and serve immediately.

Tips

  • Use oil-packed tuna for richer flavor or water-packed for fewer calories.
  • Substitute cannellini, navy, or great northern beans interchangeably.
  • Add fresh herbs such as basil or parsley for extra brightness.
  • For extra crunch, mix in celery or cucumber finely chopped.
  • Replace vinegar with lemon juice for a citrus profile.
  • Add capers or olives for a briny Mediterranean twist.
  • Serve the filling on lettuce cups if tomatoes are out of season.
  • Chill stuffed tomatoes for 30 to 60 minutes for a refreshing make-ahead lunch.
  • For heat, add a pinch of red pepper flakes or minced jalapeño.

Nutrition

Calories: 290kcalCarbohydrates: 18gProtein: 22gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3.6gMonounsaturated Fat: 5.5gCholesterol: 20mgSodium: 420mgPotassium: 640mgFiber: 5gSugar: 5gVitamin A: 950IUVitamin C: 20mgCalcium: 85mgIron: 3.5mg
Keyword light lunch, no-cook meal, protein salad, stuffed tomatoes, summer recipe, tuna salad, vintage recipe, white beans
Tried this recipe?Let us know how it was!