lunch · no-cook · 10 min

Tuna and white bean salad

Name: Tuna and white bean salad
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Ingredients: 160 g Canned light tuna in water, drained; 180 g Cooked white beans, drained; 100 g Cucumber — diced; 100 g Tomato — diced; 20 g Lemon juice; 10 g Olive oil; 6 g Fresh parsley — chopped; 0.3 g Ground black pepper

A pantry lunch of tuna, white beans and cucumber, with enough lemon dressing to bring it together.

By GLP-3 Wiki · Updated September 2026 · How we review

AI-generated recipe illustration

makes 2 servings

25.2 g protein6.7 g fiber258 kcalper serving

One serving: 1 portion. Nutrition is estimated per serving; changing the batch size scales the ingredients.

Prep: 10 min · Cook: 0 min · Total: 10 min

Contains: fish. Check ingredient labels for allergens and cross-contact.

Ingredients

160 gCanned light tuna in water, drained
180 gCooked white beans, drained
100 gCucumber — diced
100 gTomato — diced
20 gLemon juice
10 gOlive oil
6 gFresh parsley — chopped
0.3 gGround black pepper

Steps

Drain well
Drain the tuna and beans. If using canned beans, rinse them first and weigh after draining. Let excess water drip away so the dressing stays flavorful.
Dress the beans
Whisk lemon juice, olive oil and pepper in a bowl. Toss in the beans, cucumber, tomato and parsley.
Add the tuna
Flake the tuna into the bowl and fold gently so some larger pieces remain. Divide into two small lunch portions and serve cold.

For a smaller portion

Start with half a serving. You can mash some of the beans with a fork for a softer texture, or use fewer beans if that suits your tolerance; nutrition changes with the swap.

Notes

Refrigerate in a covered container at 40°F / 4°C or below. Use within 3 days.
Nutrition uses cooked unsalted white beans. Canned beans and tuna vary in sodium, even after draining; check their labels.

Download the 50-recipe book (PDF)

Prints ingredients for 2 servings, with nutrition per serving.

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