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High-Protein Tuna And White Bean Salad

High-Protein Tuna and White Bean Salad

A refreshing and protein-rich salad featuring flaked tuna, creamy cannellini beans, vibrant bell pepper, red onion, and cherry tomatoes, generously tossed with fresh parsley and dill in a zesty lemon-Dijon vinaigrette.
Prep Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 370

Ingredients
  

  • 2 x 160g tins tuna in spring water drained
  • 2 x 400g tins cannellini beans rinsed and drained
  • 1 red onion finely diced
  • 1 large red bell pepper finely diced
  • 100 g cherry tomatoes halved
  • 50 g fresh flat-leaf parsley roughly chopped
  • 50 g fresh dill roughly chopped
  • Juice of 1 large lemon approx. 60ml
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon Dijon mustard
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper to taste
  • Optional: 1/2 teaspoon chilli flakes for a gentle warmth

Method
 

  1. Prepare the Base: In a large salad bowl, gently flake the drained tuna with a fork. It should separate into tender, distinct pieces, retaining some texture rather than becoming a fine mash.
  2. Add the Beans and Vegetables: Tip in the rinsed and drained cannellini beans. The beans should be plump and creamy white. Follow with the finely diced red onion and red bell pepper. The red onion will offer a sharp, pungent aroma, while the bell pepper adds a sweet, crisp crunch. Add the halved cherry tomatoes, their vibrant red promising a burst of juiciness.
  3. Introduce Fresh Herbs: Sprinkle over the roughly chopped fresh parsley and dill. You'll immediately notice a fresh, herbaceous scent filling the air, a sign of the vibrant flavours to come. The mixture should now look incredibly colourful and inviting.
  4. Whisk the Dressing: In a small jar or bowl, combine the lemon juice, extra virgin olive oil, Dijon mustard, and dried oregano. Secure the lid on the jar and shake vigorously, or whisk until the dressing emulsifies and appears slightly thickened and opaque. This ensures all the flavours are perfectly blended.
  5. Dress the Salad: Pour the dressing evenly over the tuna and bean mixture in the large bowl. The dressing will cling to the ingredients, its bright, zesty aroma enhancing the fresh herbs.
  6. Season and Combine: Season generously with salt and freshly ground black pepper. Using salad servers, gently toss all the ingredients together until everything is thoroughly coated in the dressing. You want to see the dressing glistening on the tuna, beans, and vegetables. Give it a final taste and adjust seasoning if needed. The salad is ready when all components are evenly distributed and it smells wonderfully fresh and zesty. For best flavour, allow it to sit for 15-20 minutes before serving to let the flavours meld.

Notes

For optimal flavor, allow the salad to rest for 15-20 minutes before serving to let the ingredients meld. Adjust salt, pepper, and chilli flakes to your personal preference.