Lunch
Tuna and White Bean Salad
Tuna, beans, red onion and parsley with lemon. 45 g of protein, assembled cold.
- Calories
- 499kcal
- Protein
- 53g
- Fat
- 11g
- Carbs
- 49g
Per serving, makes 1. Published 29 August 2026.
Allergens
- Fish
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Tuna in water, drained145 g
- Cannellini or chickpeas150 g
- Red onion40 g
- Cherry tomatoes80 g
- Rocket30 g
- Olive oil5 g
Weighed, not poured. Poured straight from the bottle it is closer to 15 g, which triples the fat.
- LemonA squeeze
Method
Slice the onion as thinly as you can and soak it in the lemon juice for ten minutes to take the raw edge off.
Fold everything together with the oil and a lot of black pepper, and let it sit for five minutes before eating.
Worth knowing
- Soaking raw onion in acid is the difference between a salad you finish and one you pick around.
More like this
Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.
- Mozzarella, Tomato and Basil Pasta Salad489 kcal · 27P
- Lentil and Feta Salad512 kcal · 31P
- Za'atar Halloumi and Chickpea Salad with Pomegranate515 kcal · 26P
- Black Bean, Quinoa and Avocado Salad with Lime478 kcal · 18P
- Halloumi and Quinoa Bowl with Roast Peppers and Rocket467 kcal · 22P
- Sardine Rice Bowl with Tomato, Capers and Lemon466 kcal · 26P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.