Tuna and White Bean Salad
- 14 mintotal time
- $1.72£1.22a serving
- 331328calories
- 2124 gprotein
Serves 4; price is an estimate. Dinner Plan is a paid weekly plan for your household and budget. You see your week before you pay.
Creamy white beans warmed in garlic oil, tossed with tuna, lemony red onion, tomato and parsley.
Ingredients
Serves 4.
- 2 (15 oz) cans cannellini beans, drained and rinsed
- 2 (5 oz) cans tuna, drained
- ½ red onion, thinly sliced
- 2 tomatoes, chopped
- 2 garlic cloves, thinly sliced
- ½ lemon
- ¼ bunch parsley, chopped
- 2 tsp apple cider vinegar
- ½ tsp dried oregano
- 4 tbsp olive oil
- salt, to taste
- black pepper, to taste
Contains: fish. Check the label: soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Put the red onion in a large bowl with the apple cider vinegar, the juice of the lemon and a pinch of salt. Leave for 5 minutes to soften while you warm the beans.
- Heat 3 tablespoons of the olive oil in a saucepan on medium-low heat. Add the garlic and dried oregano and cook gently for 1 minute until fragrant but not browned. Add the beans and 2 tablespoons of water and warm through for 3 minutes, stirring gently.
- Tip the warm beans and their garlicky oil into the bowl with the onion. Add the tomato, parsley and the rest of the oil and toss gently.
- Break the tuna into large flakes over the top, season with black pepper and fold through lightly so the tuna stays in chunks.
Leftovers: Keeps in the fridge for 1 day; serve cold or at room temperature.
Ingredients
Serves 4.
- 2 × 400 g tins cannellini beans, drained and rinsed
- 2 × 145 g tins tuna, drained
- ½ red onion, thinly sliced
- 2 tomatoes, chopped
- 2 garlic cloves, thinly sliced
- ½ lemon
- ¼ bunch parsley, chopped
- 2 tsp cider or white wine vinegar
- ½ tsp dried oregano
- 4 tbsp olive oil
- salt, to taste
- black pepper, to taste
Contains: fish. Check the label: soya, sulphites. Always read the labels if you cook for someone with an allergy.
Method
- Put the red onion in a large bowl with the cider or white wine vinegar, the juice of the lemon and a pinch of salt. Leave for 5 minutes to soften while you warm the beans.
- Heat 3 tablespoons of the olive oil in a saucepan on medium-low heat. Add the garlic and dried oregano and cook gently for 1 minute until fragrant but not browned. Add the beans and 2 tablespoons of water and warm through for 3 minutes, stirring gently.
- Tip the warm beans and their garlicky oil into the bowl with the onion. Add the tomato, parsley and the rest of the oil and toss gently.
- Break the tuna into large flakes over the top, season with black pepper and fold through lightly so the tuna stays in chunks.
Leftovers: Keeps in the fridge for 1 day; serve cold or at room temperature.
Nutrition per serving
| Calories | 331 |
|---|---|
| Protein | 21 g |
| Carbohydrate | 31 g |
| Fat | 15 g |
| Fiber | 7 g |
| Sodium | 553 mg |
| Calories | 328 |
|---|---|
| Protein | 24 g |
| Carbohydrate | 23 g |
| Fat | 16 g |
| Fibre | 10 g |
| Sodium | 176 mg |
Worked out from the ingredients, 285 g a serving; optional extras and salt to taste aren't counted. US and UK values differ a little because each uses that country's food data and products. US values from USDA FoodData Central.UK values from McCance and Widdowson's Composition of Foods Integrated Dataset 2021, under the Open Government Licence v3.0.
What it costs
About $1.72 a serving in the US (range $1.32–$2.28) and £1.22 in the UK (range £0.93–£1.61). That's the share of each ingredient this recipe uses; basics like oil, salt and spices aren't counted.
Prices are estimates. Item prices come from public price data where available (US: Bureau of Labor Statistics and USDA; UK: Office for National Statistics). Where that data has no match, we use our own estimate. Ranges set using Open Prices data (Open Food Facts, ODbL). Prices as of October 2026. How we estimate
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