White bean and tuna salad

A quick, complete salad of white beans, tuna and red onion, antipasti-style. High in protein and fibre, it is a filling store-cupboard lunch, ready in 10 minutes with no cooking.

Preparation: 10 min  |  Cooking: 0 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 338 kcal · 26 g protein · 19 g carbohydrate · 13 g fat

Ingredients

• 2 tins of white beans
• 2 tins of tuna
• 1 red onion
• 2 tomatoes
• 3 tbsp olive oil
• 1 lemon

Method

1. Drain and rinse the white beans.
2. Flake the tuna and chop the tomatoes and red onion.
3. Mix everything together.
4. Dress with olive oil, lemon juice and parsley.

Nutritional benefits

White beans provide plant protein, fibre and iron, and tuna adds lean protein and omega-3. This combination of pulses and fish makes a very filling, inexpensive main-course salad that needs no cooking. Naturally gluten-free and ideal for a packed lunch.

Variations and substitutions

• With kidney beans or chickpeas.
• With olives and capers.
• With sardines or mackerel.
• With fresh herbs: parsley, basil.

Storage and making ahead

Keeps for 3 days in the fridge and improves with time: ideal for meal prep.

💡 Good to know

Rinse tinned beans well under running water: you remove some of the salt and starch, and they are easier to digest.

Read also

Discover more high-protein recipes · healthy & balanced recipes · gluten-free recipes · dairy-free recipes.

Foods in this recipe: white beans · tuna · onion · tomatoes · olive oil.

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