Tuna & White Bean Salad

Name: Tuna & White Bean Salad
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Cuisine: mediterranean
Ingredients: 2 x 120 g tins canned tuna in olive oil (drained lightly); 1 x 400 ml can canned white beans (drained and rinsed); 2 stalks celery (sliced thin); 0.25 small red onion (finely diced); 1 handful parsley (chopped); 1.5 tbsp olive oil; 1 whole lemon (juiced); 1 tbsp capers (optional)

A no-cook pantry lunch with real substance — ready before the kettle boils.

10 mineasy2 servings$mediterraneanGluten-freeDairy-freeHigh proteinMeal prep

Why it earns its place. Tinned fish and beans: 32 g of protein and 8 g of fiber with zero cooking.

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Ingredients · 2 servings

2 x 120 g tinscanned tuna in olive oil — drained lightly
1 x 400 ml cancanned white beans — drained and rinsed
2 stalkscelery — sliced thin
0.25 smallred onion — finely diced
1 handfulparsley — chopped
1.5 tbspolive oil
1 wholelemon — juiced
1 tbspcapers — optional

Contains: fish. Always check labels — brands vary.

Method

Flake tuna into a bowl with beans, celery, onion, and parsley.
Dress with oil, lemon, capers, and black pepper; fold gently.
Eat as is, over greens, or on crackers.

Nutrition per serving

380calories

32 gprotein

28 gcarbs

15 gfat

8 gfiber

2.5 gsat fat

540 mgsodium

0 gadded sugar

Editorial estimates per serving. Counts 5 different plants toward your weekly variety.

Make it yours

availabilityCanned salmon or chickpeas instead of tuna

cultureShallot or green onion if raw onion is strong

costServe in lettuce cups to keep it lighter

Storage. Fridge 2 days — flavors improve overnight.

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