No Shop Tuna and White Bean Salad

Meet your new go-to recipe for effortless, pantry-friendly eating: No Shop Tuna and White Bean Salad. This protein-packed dish combines tender canned tuna and creamy white beans with a zesty olive oil and lemon dressing. With just 10 minutes of prep time and no cooking required, this salad is perfect for busy weeknights, impromptu lunches, or healthy meal prep. The addition of finely diced red onion, Dijon mustard, and optional capers and parsley elevates every bite with bold, vibrant flavors. Serve it as a satisfying standalone meal, a fresh side dish, or pile it onto crusty bread for a quick, wholesome snack. With minimal ingredients and maximum flavor, this versatile tuna and white bean salad proves that saving time and eating well go hand in hand!

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 4

Ingredients

• 2 cans (5-6 oz each) canned tuna (in water or oil)
• 1 can (15 oz) canned white beans (such as cannellini or great northern)
• 0.25 cup, finely diced red onion (or substitute with shallots or scallions)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice (or red wine vinegar as an alternative)
• 1 teaspoon Dijon mustard
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons, chopped parsley (optional, fresh or dried)
• 1 tablespoon, drained capers (optional)

Directions

Step 1

Drain the canned tuna and white beans. Place them in a large mixing bowl.

Step 2

Add the finely diced red onion to the bowl. If using shallots or scallions, prepare them the same way.

Step 3

In a small bowl or jar, whisk together the olive oil, lemon juice (or red wine vinegar), Dijon mustard, salt, and black pepper until emulsified.

Step 4

Pour the dressing over the tuna and white bean mixture.

Step 5

Gently toss everything together to combine, being careful not to break up the beans too much.

Step 6

If using parsley and capers, add them to the salad and give it one final gentle mix.

Step 7

Taste the salad and adjust seasoning with more salt, pepper, or lemon juice if needed.

Step 8

Serve immediately at room temperature, or chill in the refrigerator for 15-20 minutes to allow the flavors to meld.

Nutrition Facts

Serving size	464.5 grams (464.5g)

Amount per serving	% Daily Value*
Calories	778

Total Fat 47.40g	61%
Saturated Fat 7.50g	38%
Polyunsaturated Fat 4.00g
Cholesterol 100mg	33%
Sodium 2440mg	106%
Total Carbohydrate 13.00g	5%
Dietary Fiber 3.00g	11%
Total Sugars 3.60g
Protein 76.20g	152%

Vitamin D 227IU	1136%
Calcium 81mg	6%
Iron 4mg	23%
Potassium 999mg	21%

*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.

Source of Calories

Fat: 54.5%

Protein: 38.9%

Carbs: 6.6%