High Protein Lemon Tuna and White Bean Salad
Tuna and white beans make a filling lunch without turning on the stove. Lemon, cucumber and olive oil keep it simple, and the beans help stretch the fish into four servings.
Ingredients
- 4 (5 oz) cans canned chunk light tuna in water Drain well; use cans yielding about 4 oz fish each.
- 2 2/3 cups cooked large white beans Measured cooked, drained and chilled.
- 3 cups cucumber with peel washed and diced
- 1/4 cup fresh lemon juice
- 2 Tbsp olive oil
- Table salt to taste; start without added salt if the tuna is salty
Instructions
- Drain all four cans of tuna well. Measure the beans after cooking, draining and chilling. The 15-minute time assumes the beans are already cooked and cold.
- Whisk the lemon juice and olive oil in a large bowl. Fold in the beans and cucumber until coated.
- Add the tuna and gently break it into bite-size flakes. Toss just enough to spread it through the salad without mashing the beans.
- Taste before adding salt. Divide into four equal lunch portions and serve cold. Bread, crackers and extra dressing are not included.
Notes
Four equal portions, about 330 g each before any draining during storage. No bread or crackers included. Cover and refrigerate at 40°F or below for up to 3 days as a conservative plan; do not extend the storage life of beans cooked earlier. For better crunch, pack the diced cucumber separately and mix it in shortly before eating. Keep packed lunches cold with ice packs. Do not freeze the assembled salad or reheat it. Refrigerate within 2 hours, or 1 hour above 90°F. Nutrition is estimated and varies with brands and portions. This recipe has not been kitchen tested.