Tuna and White Bean Salad
A store-cupboard salad in ten minutes: a tin of tuna, a tin of white beans, tomatoes and lemon.
10 min
2 servings
Difficulty 1/5
Lunch · Dinner
Prep 10 min
Tuna in water and cooked white beans give this salad close to 30 g of protein per plate with almost no cooking. The lemon and olive oil dressing does all the work, and five minutes of standing is enough to take the bite out of the raw onion.
Per serving
402
kcal / serving
Ingredients
Written for 2 servings. Change the servings to rescale every amount.
Canned Tuna in Water
1 can (145 grams)
White Beans, cooked
240 grams
Cherry Tomato
150 grams
Red Onion
40 grams
Extra Virgin Olive Oil
2 tablespoons (28 grams)
Lemon
20 grams
Parsley
1 handful (15 grams)
Salt
to taste
Black Pepper
to taste
Steps
Drain the tuna. Rinse the beans under cold water until no foam is left — it is the starch from the tin and it tastes of it.
2 min
Halve the cherry tomatoes and slice the red onion as thinly as you can.
3 min
Whisk the olive oil with the lemon juice, a pinch of salt and plenty of black pepper.
3 min
Fold everything together with the chopped parsley, breaking the tuna into large flakes rather than mashing it. Leave it 5 minutes before eating so the onion softens in the dressing.
2 min
Serving suggestion
Good on its own, better with a slice of sourdough to mop the dressing.
Storage
Keeps a day in the fridge in a closed container. Add the parsley fresh when you serve it again.
Notes
Cannellini, butter beans or chickpeas all work in place of the white beans.
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