Description
A budget-friendly, no-cook salad that combines canned tuna and white beans with a zesty lemon olive oil dressing. It is high in protein, ready in minutes, and perfect for single servings or meal prep.
Ingredients
Scale
- 1 can (15oz / 425g) white beans (cannellini or Great Northern), rinsed and drained
- 1 can (5oz / 142g) tuna in water, drained and flaked
- 1/4 medium red onion, finely diced
- 1/4 cup Kalamata olives, sliced
- 2 tablespoons fresh lemon juice
- 3 tablespoons extra virgin olive oil
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
- Optional: 2 tablespoons fresh parsley, chopped
- Optional: 1/2 cucumber, diced
- Optional: 2 tablespoons feta cheese, crumbled
Instructions
- Drain and rinse the white beans under cold water until the water runs clear. Shake off excess water.
- Drain the tuna thoroughly and use a fork to break it into chunks.
- In a medium mixing bowl, whisk together the lemon juice, olive oil, Dijon mustard, minced garlic, dried oregano, salt, and pepper until emulsified.
- Add the drained beans, flaked tuna, diced red onion, and sliced olives to the bowl.
- Gently toss everything together to coat the ingredients in the dressing without breaking the beans.
- Taste and adjust seasoning with more salt, pepper, or lemon juice as needed.
- Fold in optional ingredients like cucumber or parsley if using.
- Serve immediately or store in the refrigerator for later.
Notes
Rinsing the beans is crucial to remove the metallic taste and excess sodium. Ensure the tuna is drained well to prevent a soggy salad. This dish tastes even better the next day as the flavors meld. Do not freeze or reheat, as the texture of the beans and tuna will suffer.
- Prep Time: 6 minutes
- Cook Time: 0 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving (approx. h
- Calories: 320
- Sugar: 4
- Sodium: 600
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 32
- Fiber: 8
- Protein: 28
Keywords: budget meal, single serving, tuna salad, white bean salad, no cook, healthy lunch, high protein, gluten-free, dairy-free, quick dinner