Tuna and White Bean Salad
Two cans from the cupboard, a few vegetables and ten minutes give you a filling lunch that won't send you to sleep afterwards. We let the onion sit in a little lemon juice while we prep everything else, so it softens and stops overpowering the delicate tuna.
- Prep
- 10 min
- Total
- 10 min
- Servings
- 2
- Level
- Easy
- Per serving
- 350 kcal
Ingredients
For the salad
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What to use instead
Baby spinach or romaine can replace the rocket, and dill or basil works instead of parsley.
For the dressing
Makes: 2 servings
Shopping list
The ingredients for the servings you chose — copy them or send them to a messenger. Tick what you already have at home: only the rest goes on the list.
Method
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Step 1: Quick-pickle the onion
Put the sliced onion in a large bowl, sprinkle with half the lemon juice and a pinch of the salt. By the time you've prepped everything else, it will have softened and lost its harsh bite.
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Step 2: Whisk the dressing
In a cup, whisk the oil, remaining lemon juice, mustard, salt and pepper with a fork until smooth and slightly thickened.
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Step 3: Prep beans and tuna
Rinse the beans under cold water and shake them well in the sieve — any leftover liquid will water down the dressing. Drain the tuna and break it into large flakes with a fork.
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Step 4: Combine the base
Add the beans, tomatoes and parsley to the onion, pour over the dressing and toss gently.
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Step 5: Add tuna and rocket
Top with the tuna and rocket and fold everything together with two spoons in just a few turns, so the tuna stays in chunks and the leaves don't wilt. Taste, add a little more salt if needed and serve straight away.
Tips & variations
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Tip
Tuna in water gives a cleaner flavour and a lighter salad. If you use tuna in oil, cut the olive oil in the dressing down to 1 tbsp.
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Variation
For a more substantial salad, add two quartered hard-boiled eggs or a handful of kalamata olives.
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Swap
Baby spinach or romaine can replace the rocket, and dill or basil works instead of parsley.
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Storage
Without the rocket, the salad keeps well in the fridge for up to 2 days — the beans only get better as they sit in the dressing. Add the leaves just before serving.
Nutrition
| 1 serving | Whole dish 2 servings | |
|---|---|---|
| Energy | 350 kcal | 700 kcal |
| Protein | 26 g | 52 g |
| Fat | 16 g | 32 g |
| Carbohydrates | 26 g | 52 g |
Approximate values calculated from standard ingredient data.
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