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Mediterranean Tuna Salad with White Beans and Lemon

A nutritious and refreshing tuna salad with beans that requires no cooking. An excellent source of protein and fiber, with fresh vegetables and Mediterranean seasonings for a quick lunch.

Prep time
13 min
Cook time
0 min
Total time
13 min
Servings
2

Recipe

Fish, tuna, light, canned in water
160 g
Beans, cannellini, canned, sodium added, drained and rinsed
240 g
Onions, red, raw
0.5 large
Tomatoes, grape, raw
10 piece
Celery, raw
1 stalk
Oil, olive, extra virgin
2 tbsp
Lemon juice, raw
0.5 piece
Spices, oregano, dried
1 tsp
Salt, table, iodized
1 pinch
Parsley, fresh

Per servingTotal
Calories:362.2 kcal724.4 kcal
Protein:25.2 g50.4 g
Carbohydrates:29.4 g58.8 g
Fiber:10.4 g20.7 g
Water:211.3 ml422.6 ml
Fat:16.5 g32.9 g
Micronutrients
Sugar:2.8 g5.6 g
Saturated fat:2.6 g5.1 g
Cholesterol:28.8 mg57.6 mg
Sodium:481.3 mg962.6 mg
Potassium:555.3 mg1110.6 mg
Calcium:151.7 mg303.3 mg
Iron:4.1 mg8.1 mg
Magnesium:67.5 mg134.9 mg
Zinc:1.4 mg2.7 mg
Phosphorus:249.7 mg499.3 mg
Vitamin C:8.1 mg16.1 mg
Vitamin A:20.2 µg40.3 µg
Vitamin D:1 µg1.9 µg
Vitamin B12:2.1 µg4.1 µg

Instructions

1
Pour the beans from the can into a colander, rinse thoroughly under cold water, and drain.
2
Drain the tuna (if using tuna in brine, squeeze it completely dry; if in oil, leave some for flavor). Gently flake the meat into larger chunks with a fork.
3
In a small bowl, prepare the dressing: mix the olive oil, lemon juice, oregano, salt, and pepper. Stir well to form a uniform emulsion.
4
In a large bowl, combine the drained beans, tuna, red onion, cherry tomatoes, and celery.
5
Pour the prepared lemon dressing over the salad and gently mix so that the beans and tuna remain in whole pieces.
6
Sprinkle with fresh parsley and serve immediately, or refrigerate for 15 minutes to let the flavors meld.

Nutritional benefits

Thanks to the high protein content from the tuna and fiber from the white beans, this meal supports long-lasting fullness and healthy digestion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.