My version of the classic Tuna, White Bean and Parsley Salad is a flavor packed 5-minute, 5-ingredient meal that will take your taste buds to central Italy.
{Post updated 11/3/19, originally posted 9/18/17}: I’ve been really into 5 minute lunches for most of the year due to our at home therapy schedule. The way it works out, we usually get a 30min therapist free break.
During this time I feed the girls and try to prep and eat my own lunch. Personally I always try to eat during this break because its uncomfortable and i think impolite to eat with therapists working. This means I usually go for the easists/fastests lunches I can think of.
My favorite quicky lunch favorites lately include: bowls of leftover roasted veggies with a scoop of hummus, ginger carrot soup or tomato soup and bread, avocado toast, or this quick Tuna while bean and parsley salad are some of my favorites! The prep time is fast, it saves well for a few days and I can eat it standing if I must.
If you know me or follow me on Instagram, you know I love making random lunch creations! Lunch for me is always a fun time to eat healthy things that my 2 other family members (hubs and toddler) wouldn’t touch! Normally involving tons of veggies and whatever else I have in my fridge.
However, with the craziness of life lately, I haven’t had much time or energy to get creative nor chop tons of veggies. At the same time though, I’m not the type of person that can live off of a lunch smoothie or granola bar or bowl of cereal.
Nothing against those delicious things… but I need REAL food to keep me going. And preferable REAL FOOD REAL FAST.
This is why I am crushing on 5-minute lunches lately!
You read that right…
5 MINUTE LUNCHES
From start to finish they take 5 minutes to make! Then you just eat and enjoy!
Today I’m sharing a favorite that looks and feels fancy but is deceivingly easy. Tuna, White Bean and Parsley Salad or Fagioli e Tonno as the Italians call it. A super satisfying simple salad made with quality ingredients that is perfect on hungry busy days.
This no-cook salad is a made up of creamy cannellini beans, flaky tasty tuna, crisp cucumber, herby parsley and a little onion for some zing!
Now this meal is pretty much fool-proof to make. If you can use a can opener, knife and have 2 hands, you will be fine. BUT and this is an important but, try to buy good beans and tuna. This will really elevate the salad to a whole other level.
The way I like to eat this meal is: I whip up the salad and dump it over a bed of spinach. Or if I am craving carbs, load up the salad on a slice of bread. But usually I just scarf it down with a spoon.
There is no wrong way to enjoy this.
5 ingredients + 5 minutes = Yummy Italian-inspired healthy lunch
Here are some other 5-minute lunches I love!
- Avocado Grilled Cheese
- Hummus and Cucumber Sandwich
- Healthy Avocado Tuna Melts
- Fresh Summer Pasta (with 3 minute angel hair)
- Burrata and Tomato Tartine
- Cheesy Tuna Stuffed Avocados
Makes 2 portions
Ingredients
- 1 can of good quality tuna, in olive oil, drained
- 1 (15oz) can white beans, rinsed and drained (cannellini beans are my preferred)
- 1/2 English cucumber, diced
- 3 tablespoon red onion, finely diced (green onion can be substituted)*
- 1/2 cup parsley, finely chopped
- 2 tablespoon extra virgin olive oil
- zest half a lemon
- 3 tablespoons fresh lemon juice
- black pepper and sea salt to taste
Instructions
- In small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Put the beans into large mixing bowl and mix in the dressing.
- Add chopped cucumber, red onion, parsley, and drained tuna to the beans and gently toss. Try not to over mix or crush the beans.
- Taste to make sure there is enough salt, pepper and dressing. I normally add 1 more squirt of lemon juice since I love the acidity.
- Serve as is with whole grain crackers or a healthy slice of bread. Or make it into a salad by serving it over spinach or arugula. It also makes a great tartine served over a thick toasted slice of bread.
Notes
If you really don’t like red onions, feel free to sub green onions instead. This salad will save for 3-4 days in the fridge. However try not to save it with spinach or arugula mixed in as it will get soggy. Instead serve over the greens just before eating.
Recipe inspired by KalynsKitchen.
Originally posted 2019-11-03 06:08:00.
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