Tuna & White Bean Salad
Canned tuna, creamy white beans, red onion and lemon — a pantry salad with over 30 g of protein and zero cooking.
349
kcal
32g
protein
23g
carbs
15g
fat
Per serving, as written.
This is the emergency meal that never lets you down: two cans, an onion and a lemon, and you’re eating a genuinely high-protein plate in under ten minutes. The beans make it a meal rather than a snack — creamy against the sharp onion and lemon.
There’s not much fat to trim here, which is exactly the point: the olive oil is the only thing really worth changing, so this one mostly gets left alone. That’s what a light lunch is for.
Ingredients
- 100 g canned tuna in water, drained
- 120 g canned white beans, drained and rinsed
- 40 g red onion, finely sliced
- 1 tbsp olive oil
- 1/2 lemon, juiced
- 2 tbsp chopped parsley
- salt and black pepper
Method
- Tip the drained beans into a bowl and flake in the tuna.
- Add the red onion, olive oil, lemon juice and parsley.
- Season with salt and pepper and toss gently so the beans stay whole.
- Let it sit for five minutes so the onion mellows, then eat.
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