White Bean, Tuna and Lemon Salad

As summer unfurls its warm, golden days, our cravings often veer towards light, refreshing meals. One such delectable option is the white bean, tuna and lemon salad. This dish, a harmonious blend of simplicity and flavour, is perfect for those who cherish healthy eating without compromising on taste.

The beauty of this salad lies in its ease of preparation and the wholesome ingredients it employs. Start with a base of tender white beans. Cannellini or Great Northern beans work splendidly, offering a creamy texture that forms the backbone of the dish. These beans are not only nutritious, packed with protein and fibre, but also wonderfully filling, making them an excellent choice for a satisfying salad.

Next, the obvious star of the dish: tuna. Opt for high-quality canned tuna, preferably packed in olive oil. This ensures a rich, succulent flavour that melds beautifully with the other ingredients. Tuna is a fantastic source of lean protein and omega-3 fatty acids, essential for heart health and overall well-being.

The zest and juice of a fresh lemon elevate this salad to a new level of brightness. The citrusy zing cuts through the richness of the tuna and beans, creating a perfect balance. Lemon not only enhances the taste but also adds a dose of vitamin C, boosting the salad’s nutritional profile.

To assemble, combine the drained white beans and flaked tuna in a large bowl. Add finely chopped red onion for a hint of sharpness and a pop of colour and chopped tomatoes for a lovely freshness. Fresh parsley, roughly chopped, adds a vibrant green hue and a fresh, herby note. Create the dressing by combining the lemon zest and juice, Dijon Mustard, sweetener and drizzle generously. You can also add a little extra virgin olive oil. Season with salt and freshly ground black pepper to taste.

For an added layer of complexity, consider tossing in some capers or kalamata olives. These briny delights bring an intriguing depth to the flavour profile. Serve the salad chilled, allowing the flavours to meld together.

This white bean, tuna and lemon salad is more than just a dish; it’s a celebration of summer on a plate. Whether you’re dining alfresco, hosting a casual get-together, or simply enjoying a light lunch, this salad is sure to impress. Enjoy the refreshing simplicity and let each bite remind you of the effortless joy that summer brings.

White Bean, Tuna and Lemon Salad

The white bean, tuna, and lemon salad is a refreshing and nutritious summer dish, featuring creamy white beans, succulent tuna, and a citrusy lemon zest, enhanced by red onion, parsley, and extra virgin olive oil. Perfect for light lunches or alfresco dining, this salad celebrates the simple yet vibrant flavours of the season.

4.78 from 44 votes

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Course: Main Dish

Cuisine: British

Keyword: Dressing, Salad, Tuna, Vegetables, White Bean

Prep Time: 15 minutes minutes

Infusing TIme: 30 minutes minutes

Total Time: 45 minutes minutes

Servings: 2 People

Calories: 324kcal

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Ingredients

 

• 400 g cannellini beans drained and rinsed
• 200 g tuna in water, drained and flaked
• 2 large tomatoes chopped
• 1/4 medium cucumber chopped into chunks
• 1 small red onion finely sliced

For the dressing:

• 1 large lemon grated zest and juice
• 1/2 tsp Dijon mustard
• 1 tsp sweetener sugar-free
• freshly ground black pepper to taste
• 1 large lemon wedges to serve

Get ingredients with

Instructions

• Mix together all the salad ingredients in a large bowl.
  400 g cannellini beans, 200 g tuna, 2 large tomatoes, 1/4 medium cucumber, 1 small red onion
• In a small bowl whisk together the dressing ingredients, season well.
  1/2 tsp Dijon mustard, 1 tsp sweetener, freshly ground black pepper, 1 large lemon
• Pour over the salad and leave to infuse for at least 30 minutes.
• Serve with lemon wedges and a green salad.
  1 large lemon

Notes

Recipe tips
You could use a tin of salmon or crab for this dish instead of tuna.
This is great for a packed lunch or picnic.

Nutrition

Calories: 324kcal | Carbohydrates: 55g | Protein: 34g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.2g | Cholesterol: 36mg | Sodium: 677mg | Potassium: 873mg | Fiber: 16g | Sugar: 11g | Vitamin A: 1617IU | Vitamin C: 87mg | Calcium: 201mg | Iron: 7mg