Description
Tuna and Bean Salad is a quick, healthy, and protein-rich dish made with canned tuna, white beans, fresh herbs, and a zesty lemon-olive oil dressing. It’s a no-cook meal perfect for lunch, meal prep, or a light dinner.
Ingredients
- 1 can (5 oz) tuna in water or olive oil, drained
- 1 can (15 oz) white beans (cannellini or great northern), drained and rinsed
- 1/4 red onion, thinly sliced
- 1/2 cup cherry tomatoes, halved
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice (freshly squeezed)
- Salt and black pepper, to taste
- Optional: 1 tablespoon capers or sliced olives
Instructions
- In a large bowl, combine the drained tuna and white beans.
- Add sliced red onion, halved cherry tomatoes, and chopped parsley.
- In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper.
- Pour the dressing over the salad and gently toss to combine.
- Taste and adjust seasoning if needed.
- Serve immediately or chill for 30 minutes to enhance the flavors.
Notes
Soak red onion in cold water for 10 minutes to mellow its sharpness.Serve over greens, with crusty bread, or as a filling for wraps and sandwiches.Great for meal prep—flavors improve after chilling.Add feta, cucumber, or hard-boiled eggs for variation.Use chickpeas or kidney beans for a twist on texture.
Nutrition
- Serving Size: 1/3 recipe
- Calories: 260
- Sugar: 2g
- Sodium: 420mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 20g
- Cholesterol: 25mg
