ITALIAN TUNA + WHITE BEAN SALAD
2 People
290 Cals
ITALIAN TUNA + WHITE BEAN SALAD
2 People
290 Cals
About the recipe
This is one of those simple meals I find myself making on repeat when I want something healthy, satisfying and packed with flavour. Inspired by the food of Italy, it's made with pantry staples I almost always have on hand — tuna, cannellini beans, eggs, parmesan and fresh greens.What I love most about this salad is that it's incredibly nourishing while still feeling a little indulgent. The creamy white beans are gently crushed into the dressing, creating a beautiful texture that coats the tuna and vegetables perfectly. Soft-boiled eggs add richness, while fresh basil and capers bring that unmistakable Mediterranean flavour that makes every bite so delicious.It's also naturally high in protein and fibre, making it a wonderful meal for supporting energy, satiety and overall wellbeing. The combination of tuna, eggs and beans provides plenty of quality protein, while the cannellini beans add gut-loving fibre to help keep you feeling satisfied for hours.I especially love making this during the cooler months when lettuce leaves are crisp, sweet and at their very best. It's the perfect healthy lunch, light dinner or easy meal to share with friends, and best of all, it comes together in about 10 minutes.Simple ingredients. Beautiful flavours. The kind of food that truly loves you back.
Nutrition Per Serving
290
Calories
7g
Fat
2g
Saturates
1g
Sugars
446mg
Salt
35g
Protein
21g
Carbs
9g
Fibre
Ingredients
DRESSING
- 1 tsp Dijon mustard
- 1 tbsp white wine vinegar
- squeeze of lemon juice
- 1 teaspoon Dijon mustard
- 2 –3 tbsp extra virgin olive oil
- ¼ tsp dried oregano
- Sea salt and white pepper
SALAD
- 250 g cooked cannellini beans 1 x 400g can drained
- 185 g tin good-quality tuna in olive oil drained
- 2 large organic eggs soft-boiled and halved
- ½ shallot or small red onion finely sliced
- 1 tbsp capers
- 60 g generous handfuls rocket baby cos or baby gem lettuce, radicchio
- Handful fresh basil leaves
- grated parmesan to serve
- sticky balsamic to drizzle
Method
- Combine Dijon mustard, vinegar, olive oil, oregano and lemon juice in a large bowl.
- Add the cannellini beans and gently crush about one-third with a fork to create a naturally creamy dressing.
- Fold through the tuna and sliced red onion.
- Add the rocket or lettuce leaves along with the basil and some grated parmesan.
- Season with sea salt and white pepper and gently toss to combine.
- Arrange onto a serving platter and top with the soft-boiled eggs, parmesan and extra basil leaves.
NOTES + INSPIRATION
This salad is incredibly versatile and can be adapted depending on what you have on hand. Fold the tuna and white bean mixture through freshly cooked hot pasta for a delicious warm Italian-style pasta salad. Small pasta shapes such as orecchiette, penne or fusilli work beautifully.
Love olives? Add a handful of green Sicilian olives for an extra burst of Mediterranean flavour.
Swap the rocket for baby spinach or a combination of seasonal salad leaves. During winter, I particularly love using crisp baby gem lettuce.
For extra vegetables, add sliced steamed green beans or roasted zucchini.
If you're entertaining, serve the salad on a large platter with crusty sourdough bread or focaccia, grilled vegetables, fresh tomato, basil and burrata. I also love a drizzle of balsamic.
This salad is also delicious spooned onto fresh baked sourdough
For an extra boost of protein, add another egg or increase the tuna.
The tuna and bean mixture can be prepared ahead of time and kept refrigerated for up to two days. Simply fold through the greens and finish with eggs and parmesan just before serving.
Any leftovers make a fantastic next-day lunch and are perfect packed into a lunchbox or taken to work.
