Tuna, White Bean + Zucchini Salad
4 People
184 Cals
Tuna, White Bean + Zucchini Salad
4 People
184 Cals
About the recipe
This white bean and tuna salad is one of those recipes you’ll come back to again and again. Simple, Mediterranean-inspired and deeply satisfying, it’s designed to nourish your body while fitting effortlessly into busy, real life. High in protein and fibre, it supports lean, toned muscle, keeps you feeling fuller for longer, and helps maintain steady blood sugar levels throughout the day.Made with creamy cannellini beans, quality tuna, roasted zucchini and a sharp, mustardy dressing, this salad actually improves with time — making it perfect for meal prep, work lunches or easy, nourishing dinners. It’s honest food that works hard for your health, without ever compromising on flavour.
Nutrition Per Serving
184
Calories
5g
Fat
1g
Saturates
5g
Sugars
260mg
Salt
16g
Protein
21g
Carbs
5g
Fibre
Ingredients
SALAD
- 2 medium zucchini cut into chunks
- 1 teaspoon oregano
- 185 g tuna
- 250 g cooked cannellini beans drained & rinsed (1 x 400g tin)
- ½ red onion thinly sliced
- 250 g cherry tomatoes halved
- 2 tbsp capers
- 2 spring onions sliced
DRESSING
- 2 teaspoons Dijon Mustard
- 2 - 3 tablespoons red wine vinegar
- 2 tablespoons extra virgin olive oil
EMBELLISHMENTS
- Handful fresh basil
- Feta to serve
Method
- PREHEAT your oven to 180°C fan forced.
- ROAST the zucchini with the oregano and a light drizzle of olive oil for 20 minutes until softened, remove.
- COMBINE the roasted zucchini with the tin of tuna, white beans, tomato, red onion, spring onion, basil and capers.
- WHISK together the dressing ingredients and pour over the salad.
- TOSS everything together.
- SERVE topped with crumbled feta and enjoy.
My white bean and tuna salad happily sits in the fridge for up to 3 days, soaking up the dressing and developing even more flavour — perfect for make-ahead lunches or effortless dinners.
Creamy cannellini beans paired with quality tuna create a beautifully balanced meal that keeps you full, energised and steady — no blood sugar spikes, no afternoon slump.
Zucchini can be roasted or raw - or swap for fresh cucumber.
