Tuna and White Bean Salad
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- CALORIES
- 67g
- PROTEIN
- 53g
- CARBS
- 18g
- FAT
Macros are for one serving as written. Make gives you more servings of the same size; Portion resizes one serving and moves the macros with it.
Ingredients
- 2 tins (200g drained) tuna in water
- 200g (1 cup) white beans, drained
- 150g (1 cup) cherry tomatoes, halved
- 40g (1/3 small) red onion, sliced thin
- 15ml (1 tbsp) olive oil
- 20ml (4 tsp) lemon juice
- 1/2 tsp salt, plenty of black pepper, flat-leaf parsley
7 ingredients, each with the gram weight the macros above were computed from.
Method
- Rinse the beans properly under cold water until no foam comes off. The tinning liquid is what makes bean salads taste flat and chalky.
- Drain the tuna hard, pressing it against the lid. Water left in the tin dilutes the dressing into nothing.
- Soak the sliced onion in cold water 5 min, then drain.
- Whisk the oil, lemon juice, salt and pepper in the bottom of the bowl.
- Add the beans first and turn them through the dressing on their own. Beans are the thing that most needs seasoning and the last thing that gets it if you dress the whole bowl at once.
- Flake the tuna in in large pieces and fold gently - twice, no more. Stirred hard it turns into paste.
- Add the tomatoes, onion and a lot of parsley, and let it stand 10 min before eating.
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How Plus worksTip: dress the beans alone before anything else joins them. It is a ten-second step and it is the difference between a salad and a bowl of ingredients.
EquipmentMixing bowls, colander
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KeepsFridge 3 days and it improves. Add the parsley fresh each day.
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Macros are computed from the raw ingredient weights above using USDA FoodData Central reference values. Brands vary, so treat them as close estimates rather than lab figures. Nothing here is medical or dietary advice.