TUNA AND WHITE BEAN BOWL WITH LEMON AND OLIVE OIL
This Tuna And White Bean Bowl With Lemon And Olive Oil is a quick and high-protein lunch that blends satisfying textures and bold, herbaceous flavours. This bowl contains protein-rich canned tuna and creamy white beans tossed with finely chopped red onion, lemon juice and olive oil. A touch of Dijon mustard and fresh herbs like basil or dill lift the flavours, while garlic adds depth. This recipe is perfect as a light lunch or a part of balanced dinner, which is packed with fibre and heart-healthy fats. This Tuna And White Bean Bowl With Lemon And Olive Oil requires no cooking, just preparation, mix and enjoy it in only ten minutes. Whether served chilled or at room temperature, it’s nourishing, fresh and ideal for busy days.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook, Prepared in Advance
OCCASION/HOLIDAY
Spring, Summer, Picnic, Graduation, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Low Fat, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Main Course
INGREDIENTS
The following ingredients are required for the preparation of Tuna And White Bean Bowl With Lemon And Olive Oil:
- 90 grams | 3.17 ounces | canned tuna in water, drained
- 90 grams | 3.17 ounces | ½ cup cooked white beans
- 15 grams | 0.53 ounces | ¼ red onion, finely chopped
- 5 grams | 0.48 ounces | 1 tablespoon olive oil
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon lemon juice
- 1 gram | 0.04 ounces | ¼ teaspoon Dijon mustard
- 2 grams | 0.07 ounces | 1 teaspoon chopped fresh basil or dill
- 3 grams | 0.11 ounces | 1 small garlic clove, minced
- 3 grams | 0.01 ounces | 1 pinch salt
- 3 grams | 0.01 ounces | 1 pinch black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 372 kilocalories
- Total Fat: 14.7 grams
- Saturated Fat: 2.1 grams
- Carbohydrates: 23.4 grams
- Fibre: 6.7 grams
- Sugar: 2.2 grams
- Protein: 34.9 grams
- Sodium: 439 milligrams
- Cholesterol: 38 milligrams
- Vitamin D: 1.2 micrograms
- Calcium: 73 milligrams
- Iron: 2.6 milligrams
- Potassium: 644 milligrams
PREPARATION
These steps are followed for the preparation of Tuna And White Bean Bowl With Lemon And Olive Oil:
- Drain The Tuna: Open the can of tuna and drain off all excess liquid. Place the tuna into a medium-sized mixing bowl and use a fork to gently flake it into smaller pieces for even distribution.
- Rinse The Beans: Measure out ½ cup of canned or pre-cooked white beans. Rinse thoroughly under cold water using a sieve to remove any canning liquid or salt. Drain well and add to the bowl with the tuna.
- Chop The Onion: Finely chop ¼ of a red onion into small pieces to avoid overwhelming the dish. Add the chopped onion to the tuna and beans.
- Add Herbs And Garlic: Mince one small garlic clove finely or use ⅛ teaspoon garlic powder. Add it to the bowl along with 1 teaspoon of freshly chopped basil or dill, depending on your preference.
- Make The Dressing: In a separate small bowl, whisk together 1 tablespoon of olive oil, 1 teaspoon of lemon juice, ¼ teaspoon Dijon mustard and a pinch each of salt and black pepper. Mix them until fully combined and smooth.
- Toss And Combine: Pour the dressing over the tuna mixture. Gently toss everything together using a spoon or spatula until the ingredients are evenly coated and well mixed.
- Taste And Serve: Taste for seasoning and adjust with more salt, pepper or lemon juice if needed. Serve immediately at room temperature or chill for 15 to 20 minutes for a colder and more refreshing version.
PREPARATION TIME
10 minutes
COOKING TIME
0 minutes
TIPS
These tips can help you make a better Tuna And White Bean Bowl With Lemon And Olive Oil:
- Use Good-Quality Tuna: Choose tuna in water for a lighter version or in olive oil for a rich flavour.
- Chill The Beans: Use cold beans from the fridge for the best texture and to keep the dish refreshing.
- Mellow The Onion: Soak chopped red onion in cold water for 5 minutes to reduce sharpness if preferred.
- Mix Gently: Fold ingredients softly to avoid breaking the beans and keep the salad looking fresh.
VARIATIONS
- Make It Creamy: Add a tablespoon of plain Greek yoghurt or mashed avocado for a creamy twist.
- Add Leafy Greens: Serve over rocket leaves, baby spinach or kale to turn it into a heartier salad bowl.
- Spice It Up: Include a dash of chilli flakes or a pinch of cayenne for extra heat.
- Bulk It Up: Add quinoa, boiled potatoes or roasted sweet potatoes to increase volume and carbs.
- Swap The Beans: Use chickpeas, butter beans or cannellini beans as alternatives to white beans.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the refrigerator for up to 2 days. Stir well before eating.
- Meal Preparation Tip: Prepare in advance and portion into containers for ready-to-eat lunches.
- Freezing Is Not Suitable: This recipe is not ideal for freezing as the beans and tuna lose texture.
- On-The-Go Friendly: Store it chilled and pack with a fork, which is perfect for workdays or summer outings.
