Lunch 10 min 2 servings
Tuna & White Bean Salad (No Mayo)
34 g of protein from two cans and a cutting board.
Per serving
- Protein
- 34 g
- 68% DV
- Calories
- 370
- kcal
- Fiber
- 7 g
- 25% DV
- Magnesium
- 110 mg
- 26% DV
Carbs 34 g · fat 12 g · sugars 4 g (incl. natural) · calcium 200 mg · potassium 1005 mg · sodium 880 mg. We did the math: each ingredient by weight with USDA FoodData Central values, and the protein powder from its label. Brands differ a little.
The lunch you can make from the pantry when the fridge is empty. Canned tuna and white beans together give you protein and fiber, and a lemon-olive oil dressing keeps it fresh instead of heavy.
Ingredients
2 servings
- 2 cans light tuna in water, drained (226 g)
- 1 can white beans, rinsed (250 g drained)
- 1 small cucumber, diced (150 g)
- ½ red bell pepper, diced (100 g)
- a little crumbled feta (30 g)
- 1 tbsp olive oil
- juice of ½ lemon
How to make it
- 1
Whisk the olive oil, lemon juice, a pinch of salt and lots of black pepper in a bowl.
- 2
Add the beans and flaked tuna; toss gently.
- 3
Add the cucumber, pepper and feta. Taste and adjust lemon and salt.
Kitchen notes
- Light tuna (skipjack) is generally lower in mercury than albacore — a good default if you eat tuna often.
- Keeps 2 days in the fridge; add the cucumber on the day so it stays crisp.
- Store-brand canned beans and tuna are usually the same thing as the name brands for much less.
More from the kitchen
Nutrition sources for this recipe
- Fish, tuna, light, canned in water, drained solids — USDA FoodData Central #173709
- Beans, white, mature seeds, canned — USDA FoodData Central #175204
- Cucumber, with peel, raw — USDA FoodData Central #168409
- Peppers, sweet, red, raw — USDA FoodData Central #170108
- Cheese, feta — USDA FoodData Central #173420
- Oil, olive, salad or cooking — USDA FoodData Central #171413
- Lemon juice, raw — USDA FoodData Central #167747