Store-cupboard lunch that takes as long as opening two tins. White beans crushed slightly so they hold the dressing, tuna in large flakes, and a lot of parsley.
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Prep 10 minServes 2
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
2 tins tuna in springwater, drained (280 g)
400 g canned no-added-salt cannellini beans, drained and rinsed
200 g cherry tomatoes, halved
1 small red onion, finely sliced (100 g)
20 g flat-leaf parsley, chopped
10 g capers, drained and rinsed
25 ml lemon juice (25 g)
30 ml extra-virgin olive oil (27 g)
2 slices bread labelled gluten free (70 g), to serve
Ground black pepper, to taste
Method
Put the sliced onion in the lemon juice and leave it while you do everything else. Ten minutes takes the raw bite out of it and it is the difference between this salad being pleasant and being sharp all afternoon.
Tip the beans into a bowl and crush about a third of them against the side with a fork. The crushed ones thicken the dressing so it clings instead of pooling.
Add the tomatoes, capers, oil and plenty of pepper, then the onion and its lemon juice.
Fold the tuna through in large flakes at the end, turning it twice rather than stirring it to shreds.
Stir the parsley through and serve with the bread.
Serve
This is still a salty lunch — tinned fish and capers both bring a lot with them. If you are watching sodium, rinse the capers well and pair it with a low-salt breakfast and dinner rather than another tinned meal.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
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Move non-heat preparation to a seated workstation
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Trade-offs
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Tuna, White Bean and Parsley Salad
Serves 2 · Prep 10 min
Store-cupboard lunch that takes as long as opening two tins. White beans crushed slightly so they hold the dressing, tuna in large flakes, and a lot of parsley.
Ingredients
2 tins tuna in springwater, drained (280 g)
400 g canned no-added-salt cannellini beans, drained and rinsed
200 g cherry tomatoes, halved
1 small red onion, finely sliced (100 g)
20 g flat-leaf parsley, chopped
10 g capers, drained and rinsed
25 ml lemon juice (25 g)
30 ml extra-virgin olive oil (27 g)
2 slices bread labelled gluten free (70 g), to serve
Ground black pepper, to taste
Approximate per serving
2656 kJ / 634.8 kcal · protein 55.2 g · carbohydrate 44.8 g · fibre 22.7 g · fat 20 g · sodium 968.7 mg
Method
Put the sliced onion in the lemon juice and leave it while you do everything else. Ten minutes takes the raw bite out of it and it is the difference between this salad being pleasant and being sharp all afternoon.
Tip the beans into a bowl and crush about a third of them against the side with a fork. The crushed ones thicken the dressing so it clings instead of pooling.
Add the tomatoes, capers, oil and plenty of pepper, then the onion and its lemon juice.
Fold the tuna through in large flakes at the end, turning it twice rather than stirring it to shreds.
Stir the parsley through and serve with the bread.
Serve
This is still a salty lunch — tinned fish and capers both bring a lot with them. If you are watching sodium, rinse the capers well and pair it with a low-salt breakfast and dinner rather than another tinned meal.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
Cooking for a diagnosed coeliac diet, where getting gluten out is the treatment and the rest is making that easy to live with. Diagnosis, testing and follow-up stay with your own team, and no recipe can vouch for your kitchen or a manufacturer’s production line.
