Tuna and Bean Salad
Tinned tuna, white beans, red onion, and parsley in lemon oil.
Ingredients
- 2 tin Tinned tuna
- 1 tin Cannellini beans
- ½ Red onion
- 1 Lemon
- 4 tbsp Extra-virgin olive oil
- ½ tsp Salt
- 4 tbsp Parsley (optional)
Method
- Drain the beans and tuna well, then tip both into a large bowl and flake the tuna into bite-sized chunks.
- Thinly slice the red onion and finely chop the parsley.
- Juice the lemon. Add the onion, parsley, lemon juice, olive oil, and salt to the bowl and toss gently to coat.
- Serve at room temperature.
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About Tuna and Bean Salad
This tuna and white bean salad is a staple of the Italian and wider Mediterranean pantry, the sort of no-cook dish that comes together from tins and a few fresh touches. Flaked tinned tuna and creamy cannellini beans form the base, sharpened with thinly sliced red onion and plenty of parsley, all bound in a simple lemon-and-olive-oil dressing. It is honest, everyday food, the kind eaten as a light lunch or an antipasto across coastal Italy where good tinned fish is taken seriously.
Its appeal is the contrast of soft beans and meaty tuna against the sharp crunch of raw onion and the brightness of lemon. Because nothing is cooked, the quality of the tuna and oil carries the dish, and a good olive oil makes all the difference. High in both protein and fiber, it needs only ten minutes and keeps well, making it a reliable make-ahead lunch or a quick assembly when you want something filling without turning on the stove.
Tuna and Bean Salad: frequently asked questions
How many calories are in Tuna and Bean Salad?
A serving has about 321 calories — 21g protein, 17.9g carbs, 18.6g fat, 4.6g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is Tuna and Bean Salad gluten-free?
Based on its ingredients, Tuna and Bean Salad has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
Do I need every ingredient to make Tuna and Bean Salad?
The core ingredients are essential, but you can leave out parsley — it's optional and mainly there for extra flavor or finish.
How many servings does Tuna and Bean Salad make?
This recipe makes 4 servings. In the app you can scale it up or down and the ingredient amounts adjust automatically.