Tuna Bean and Sweetcorn Salad
Bright, fresh, and packed with protein, this Tuna Bean and Sweetcorn Salad is a simple yet satisfying meal that comes together in just 15 minutes! Featuring tender chunks of canned tuna, hearty mixed beans, and the natural sweetness of sweetcorn, this no-cook salad is elevated with juicy cherry tomatoes, crisp red onion, and a zesty olive oil and lemon dressing. A sprinkle of fresh parsley ties all the flavors together, creating a dish that's as nutritious as it is delicious. Perfect for a light lunch, meal prep, or a quick side dish, this vibrant salad is not only high in protein and fiber but also bursting with Mediterranean flair. Serve it chilled for an extra-refreshing bite!
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Recipe Information
Ingredients
- 1 can (approx. 150g) canned tuna in water or oil
- 1 can (approx. 400g) mixed beans (e.g., kidney beans, cannellini beans, chickpeas)
- 1 can (approx. 200g) sweetcorn
- 1 medium (finely chopped) red onion
- 10 pieces (halved) cherry tomatoes
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 tablespoons (chopped) fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain the canned tuna and place it in a large mixing bowl. Use a fork to break it into smaller chunks.
Drain and rinse the mixed beans thoroughly under cold running water to remove excess salt or liquid, then add them to the bowl with the tuna.
Drain the sweetcorn and add it to the bowl as well.
Finely chop the red onion and halve the cherry tomatoes, then add them to the mixture.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Pour the dressing over the salad ingredients in the bowl and mix everything gently until well combined.
Sprinkle the chopped fresh parsley over the salad and give it one final toss.
Serve immediately or chill in the refrigerator for 15–30 minutes to allow the flavors to meld together. Enjoy!
Nutrition Facts
Calories |
1182 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.5 g | 46% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 2621 mg | 114% | |
| Total Carbohydrate | 146.6 g | 53% | |
| Dietary Fiber | 34.6 g | 124% | |
| Total Sugars | 23.1 g | ||
| Protein | 80.8 g | 162% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 256 mg | 20% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 2856 mg | 61% | |
*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.
