Tuna Bean and Sweetcorn Salad
Bright, fresh, and packed with protein, this Tuna Bean and Sweetcorn Salad is a simple yet satisfying meal that comes together in just 15 minutes! Featuring tender chunks of canned tuna, hearty mixed beans, and the natural sweetness of sweetcorn, this no-cook salad is elevated with juicy cherry tomatoes, crisp red onion, and a zesty olive oil and lemon dressing. A sprinkle of fresh parsley ties all the flavors together, creating a dish that's as nutritious as it is delicious. Perfect for a light lunch, meal prep, or a quick side dish, this vibrant salad is not only high in protein and fiber but also bursting with Mediterranean flair. Serve it chilled for an extra-refreshing bite!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Ingredients
- 1 can (approx. 150g) canned tuna in water or oil
- 1 can (approx. 400g) mixed beans (e.g., kidney beans, cannellini beans, chickpeas)
- 1 can (approx. 200g) sweetcorn
- 1 medium (finely chopped) red onion
- 10 pieces (halved) cherry tomatoes
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 tablespoons (chopped) fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Drain the canned tuna and place it in a large mixing bowl. Use a fork to break it into smaller chunks.
Step 2
Drain and rinse the mixed beans thoroughly under cold running water to remove excess salt or liquid, then add them to the bowl with the tuna.
Step 3
Drain the sweetcorn and add it to the bowl as well.
Step 4
Finely chop the red onion and halve the cherry tomatoes, then add them to the mixture.
Step 5
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Step 6
Pour the dressing over the salad ingredients in the bowl and mix everything gently until well combined.
Step 7
Sprinkle the chopped fresh parsley over the salad and give it one final toss.
Step 8
Serve immediately or chill in the refrigerator for 15–30 minutes to allow the flavors to meld together. Enjoy!
Nutrition Facts
| Serving size | 1019.2 grams (1019.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1182 |
| Total Fat 35.50g | 46% |
| Saturated Fat 6.10g | 31% |
| Polyunsaturated Fat 2.70g | |
| Cholesterol 53mg | 18% |
| Sodium 2621mg | 114% |
| Total Carbohydrate 146.60g | 53% |
| Dietary Fiber 34.60g | 124% |
| Total Sugars 23.10g | |
| Protein 80.80g | 162% |
| Vitamin D 120IU | 600% |
| Calcium 256mg | 20% |
| Iron 12mg | 64% |
| Potassium 2856mg | 61% |
Source of Calories