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Tuna and white bean salad with cannellini beans, red onion, capers and parsley in a ceramic bowl
Emily Carter

High Protein Tuna and White Bean Salad

5 from 1 vote
A high protein tuna and white bean salad with 47g of protein and 476 calories per serving, built from three pantry cans with lemon, olive oil and parsley. No cooking.
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Prep Time 10 minutes
Servings: 2
Course: Salad
Cuisine: Italian
Calories: 476
Ingredients Method Notes

Ingredients
  

  • 280 g 2 cans, 7 oz each tuna in water, drained
  • 240 g 1 can, 15 oz cannellini beans, drained and rinsed
  • 100 g ⅔ cup red onion, thinly sliced
  • 100 g ⅔ cup cherry tomatoes, halved
  • 30 g ½ cup flat-leaf parsley, chopped
  • 30 g 3 tablespoons capers, drained
  • 30 g 2½ tablespoons extra-virgin olive oil
  • 45 g 3 tablespoons fresh lemon juice
  • 1 g ½ teaspoon freshly ground black pepper

Method
 

  1. Slice the red onion thinly and put it in the lemon juice. Leave it for at least 5 minutes while you prepare everything else.
  2. Drain and rinse the cannellini beans under running water, then shake dry.
  3. Drain the tuna thoroughly, pressing out the water, and flake it into a large bowl.
  4. Add the beans, cherry tomatoes, capers and parsley. Pour over the lemon and onion with the olive oil and black pepper.
  5. Fold gently a few times, keeping the tuna in flakes rather than breaking it up. Do not add salt.
  6. Let the salad sit for 5 minutes before serving so the beans absorb the dressing.

Notes

  • Rinsing the beans rather than only draining them removes around 40% of their sodium.
  • Three standard 5 oz cans of tuna can replace the two 7 oz cans.
  • Keeps for 2 days refrigerated. Hold back half the parsley if making it ahead.