Tuna and White Bean Salad
A simple no-cook cold salad with canned tuna, white beans, tomatoes, and cucumbers. Ready in 15 minutes.
- Time
- 15 min
- Serving
- 425 kcal
- Ingredients
- ≈ $2.46
- Protein
- 33 g
Ingredients
- 1 Canned tunapack 170 g ≈ $1.80 85 g
- 2 Canned red beanspack 400 g ≈ $1.10 100 g
- 3 Tomatoes≈ $4.67 per kg 100 g
- 4 Cucumbers≈ $3.67 per kg 80 g
- 5 Leaf lettucepack 150 g ≈ $0.65 40 g
- 6 Onions≈ $1.60 per kg 20 g
- 7 Olive oil 10 ml
- 8 Lemon≈ $4.70 per kg 15 g
- 9 Whole-grain breadpack 350 g ≈ $2.17 40 g
- 10 Salt 1 g
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Rinse the white beans under cold water and drain well.
Break up the tuna with a fork into small pieces.
Chop the tomatoes3 into 2cm cubes, slice the cucumber4 into thick rounds, thinly halve the onion6, and tear the lettuce into large chunks by hand.
Combine all ingredients, add lemon8 juice, olive oil, and salt, toss well, and serve with bread.
Tips
- Why it works
- Rinse beans to remove excess salt and sodium, which can make the salad taste overly briny. Use cold water to avoid softening the beans too much.
- Substitutions
- Replace red beans with white beans (100g) for a milder taste. Use vinegar instead of lemon (10g) if you prefer a sharper flavor.
- Common mistakes
- Over-mashing the tuna turns it into a paste; stop when it’s still slightly chunky. Notice if the salad tastes bland. Add more lemon or salt.
- Storing and reheating
- Keeps for 2 days in the fridge; store in an airtight container. Reheat by tossing with a splash of water and warming for 1 minute in the microwave.
- Serve with
- Pair with a slice of whole-grain bread for a quick dinner. Works well as a side for grilled chicken or fish.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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