LunchSnack & breadHigh proteinMeal prepGluten-free

Tuna and White Bean Spoon Salad Jars

Name: Tuna and White Bean Spoon Salad Jars
Prep time: 15 min
Total time: 15 min
Yield: 4 cups
Ingredients: 300g 3 cans canned tuna in water, drained; 480g 2 cans canned cannellini beans, drained and rinsed; 300g cherry tomatoes, quartered; 1 cucumber, finely diced; 1 small red onion, finely chopped; 100g feta, crumbled; 2 tbsp capers, drained; 20g fresh parsley, chopped; 10g fresh dill, chopped; 3 tbsp olive oil; 1, zest and juice lemon; 1 tbsp dijon mustard; to taste black pepper

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The scoopable salad trend done properly: canned tuna and cannellini beans with everything chopped small enough to eat by the spoonful, plus feta, capers and a lemon dijon dressing. Nothing to cook, four jars in fifteen minutes, and it tastes better on day three. 33 grams of protein for 420 calories.

Per serving (1 cup)

33g

Protein

420

Calories

33g

Carbs

17g

Fat

4 cups15 min0 min

Ingredients

11 ozcanned tuna in water, drained3 cans
1.1 lbcanned cannellini beans, drained and rinsed2 cans
11 ozcherry tomatoes, quartered
1cucumber, finely diced
1 smallred onion, finely chopped
4 ozfeta, crumbled
2 tbspcapers, drained
0.71 ozfresh parsley, chopped
0.35 ozfresh dill, chopped
3 tbspolive oil
1, zest and juicelemon
1 tbspdijon mustard
to tasteblack pepper

Steps

1
Whisk the olive oil, lemon zest and juice, dijon, a pinch of salt and plenty of black pepper in the bottom of a large bowl.
2
Add the drained beans, tomatoes, cucumber, red onion and capers and fold them through the dressing so the beans soak it up.
3
Flake in the tuna and fold once or twice only, so it stays in chunks rather than turning to paste. Fold in the parsley, dill and feta.
4
Divide among 4 jars or containers, pressing down lightly so the dressing works its way to the bottom.
5
Keeps in the fridge for 4 days and gets better after a day. Eat cold, straight from the jar with a spoon, or pile it onto toast.