Spring is finally here and your body is likely craving something fresh. You need a lunch that feels light yet filling for your busy days.
This high-protein tuna salad is the answer to your midday hunger. It comes together in just ten minutes without turning on the stove. It is the perfect way to start your healthy reset this week.
Why You’ll Love This Recipe
This recipe is a total winner for busy families and beginners. It uses simple pantry staples you probably already have at home. The canned beans add a creamy texture that pairs perfectly with the tuna.
It is naturally gluten-free and packed with clean energy. You will love how the fresh lemon juice brightens up the whole dish. This is a great choice for your weekly meal prep routine.
Simple Method
Making this salad is as easy as it gets. You just whisk a quick dressing and toss everything together. There is no cooking required at all.
Even if you are new to the kitchen, you can do this. You simply chop a few vegetables and open two cans. It is fast and foolproof for any home cook.
Ingredients You’ll Need
These fresh ingredients create a beautiful, nutrient-dense meal for you.
- 1 can (5 oz) albacore tuna in water, drained
- 1 can (15 oz) cannellini beans, rinsed and drained
- 1/4 cup red onion, finely diced
- 1/2 cup English cucumber, diced
- 1/4 cup fresh flat-leaf parsley, chopped
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon dried oregano
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
Step-by-Step Directions
- In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.
- In a medium mixing bowl, combine the drained tuna and cannellini beans.
- Add the diced red onion, cucumber, and chopped parsley to the bowl.
- Pour the dressing over the tuna and bean mixture.
- Toss gently to combine, breaking up larger chunks of tuna as desired.
- Serve immediately or refrigerate for up to 30 minutes to allow flavors to meld.
Best Ways to Enjoy It
Serve this high-protein tuna salad over a bed of fresh baby spinach. You can also scoop it up with your favorite whole-grain crackers. It is tender and savory in every bite.
For a fun twist, stuff the mixture into a hollowed-out bell pepper. Pack it into small containers for easy weekday lunches at work. Set the table and enjoy a fresh, vibrant meal today.
How to Store Leftovers
This salad keeps well in the fridge for up to three days. Store it in an airtight glass container to keep it fresh. The flavors actually get better after sitting for a few hours.
Give it a quick stir before you eat it. You might want to add a squeeze of fresh lemon right before serving. This helps wake up the flavors after refrigeration.
Recipe Tips
- Rinse your beans thoroughly to remove excess sodium.
- Use albacore tuna for a firmer texture and milder flavor.
- Don’t skip the fresh parsley as it adds essential brightness.
- Dice your cucumbers small so you get some in every bite.
- Make this ahead of time for a stress-free spring lunch.
- Add a pinch of red pepper flakes for a little heat.
- Use a high-quality olive oil for the best tasting dressing.
Ways to Switch It Up
- Add crumbled feta cheese for a salty, creamy kick.
- Swap the cannellini beans for chickpeas if you prefer more bite.
- Mix in some diced avocado for healthy fats and extra creaminess.
- Add halved cherry tomatoes for a burst of summer flavor.
Common Questions
Can I use tuna in oil?
Yes, you can use tuna in oil for extra richness. Just be sure to drain it well before mixing. You may want to slightly reduce the olive oil in the dressing.
How do I make this more filling?
You can serve this over a cup of cooked quinoa. This adds more fiber and keeps you full even longer. It is a great way to bulk up the meal.
I hope this fresh salad makes your spring days a little brighter. It is such a simple way to nourish your body with real food.
— Katie Wood
Ingredients
- 1 can (5 oz) albacore tuna in water, drained
- 1 can (15 oz) cannellini beans, rinsed and drained
- 1/4 cup red onion, finely diced
- 1/2 cup English cucumber, diced
- 1/4 cup fresh flat-leaf parsley, chopped
- 2 tablespoons extra -virgin olive oil
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon dried oregano
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
Instructions
- In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.
- In a medium mixing bowl, combine the drained tuna and cannellini beans.
- Add the diced red onion, cucumber, and chopped parsley to the bowl.
- Pour the dressing over the tuna and bean mixture.
- Toss gently to combine, breaking up larger chunks of tuna as desired.
- Serve immediately or refrigerate for up to 30 minutes to allow flavors to meld.
