No Shop Tuna and White Bean Salad
Meet your new go-to recipe for effortless, pantry-friendly eating: No Shop Tuna and White Bean Salad. This protein-packed dish combines tender canned tuna and creamy white beans with a zesty olive oil and lemon dressing. With just 10 minutes of prep time and no cooking required, this salad is perfect for busy weeknights, impromptu lunches, or healthy meal prep. The addition of finely diced red onion, Dijon mustard, and optional capers and parsley elevates every bite with bold, vibrant flavors. Serve it as a satisfying standalone meal, a fresh side dish, or pile it onto crusty bread for a quick, wholesome snack. With minimal ingredients and maximum flavor, this versatile tuna and white bean salad proves that saving time and eating well go hand in hand!
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Recipe Information
Ingredients
- 2 cans (5-6 oz each) canned tuna (in water or oil)
- 1 can (15 oz) canned white beans (such as cannellini or great northern)
- 0.25 cup, finely diced red onion (or substitute with shallots or scallions)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice (or red wine vinegar as an alternative)
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped parsley (optional, fresh or dried)
- 1 tablespoon, drained capers (optional)
Instructions
Drain the canned tuna and white beans. Place them in a large mixing bowl.
Add the finely diced red onion to the bowl. If using shallots or scallions, prepare them the same way.
In a small bowl or jar, whisk together the olive oil, lemon juice (or red wine vinegar), Dijon mustard, salt, and black pepper until emulsified.
Pour the dressing over the tuna and white bean mixture.
Gently toss everything together to combine, being careful not to break up the beans too much.
If using parsley and capers, add them to the salad and give it one final gentle mix.
Taste the salad and adjust seasoning with more salt, pepper, or lemon juice if needed.
Serve immediately at room temperature, or chill in the refrigerator for 15-20 minutes to allow the flavors to meld.
Nutrition Facts
Calories |
320 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 854 mg | 37% | |
| Total Carbohydrate | 25.3 g | 9% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 1.9 g | ||
| Protein | 28.1 g | 56% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 64 mg | 5% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 720 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
