RecipesLunch
Lunch
Tuna and White Bean Salad
Cannellini beans soaking up lemon and olive oil, flaked tuna and thin red onion folded through with parsley. No cooking involved, and it only gets better as the beans keep drinking in the dressing.
- Serves
- 3
- Prep
- 15min
- Cook
- 0min
- Total
- 15min
Programs: Fat Loss, Muscle Gain, Lean Bulk and Recomp, Maintenance, Blood Sugar, Blood Pressure, Cholesterol, Cardiometabolic
Per serving
- Calories
- 538kcal
- Protein
- 75g
- Carbs
- 31.4g
- Fat
- 11g
- Fibre
- 6.9g
01
Ingredients
For 3 servings · MetricUS
- 2 tinstuna in olive oil, drained145g tins, oil reserved
- 400gcannellini beans, drained and rinsedone tin
- ½red onion, very thinly sliced
- 1 handfulflat-leaf parsley, roughly chopped
- 1lemon, juiced
- 2 tbspextra virgin olive oilplus reserved tuna oil
- salt and black pepperto taste
- 2 canstuna in olive oil, drained5 oz cans, oil reserved
- 15 ozcannellini beans, drained and rinsedone can
- ½red onion, very thinly sliced
- 1 handfulflat-leaf parsley, roughly chopped
- 1lemon, juiced
- 2 tbspextra virgin olive oilplus reserved tuna oil
- salt and black pepperto taste
02
Method
Prep the tuna.
Drain the tuna over a small bowl, keeping a spoonful of the oil back. Flake the tuna into large chunks and set aside.
Dress the beans.
Tip the cannellini beans into a mixing bowl. Add the lemon juice and olive oil now, while the beans are still whole, so they take on the dressing rather than sitting under it.
Add the sliced red onion and toss. Let the bowl sit for 5 minutes if you have it, the onion softens slightly and loses its raw sharpness.
Combine and serve.
Fold in the flaked tuna and the reserved tuna oil, along with most of the parsley. Turn it gently so the tuna stays in pieces rather than breaking down to a paste.
Season with salt and black pepper. Taste, the lemon should be forward but not sour.
Divide between three bowls or plates and scatter the remaining parsley over the top.