Greatest plates · Snack

Tuna and White Bean Salad Cups

Name: Tuna and White Bean Salad Cups
Prep time: 15 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 425 g Canned tuna in springwater, drained (about 2 x 185 g cans plus a little extra); 400 g Canned cannellini beans, drained and rinsed; 200 g Cherry tomatoes, halved; ½ whole Red onion, finely diced; 1 stalk Celery, finely sliced; 15 g Flat-leaf parsley, roughly chopped; 45 ml Extra virgin olive oil; 1 whole Lemon, juiced, about 40 ml; 2 whole Baby cos lettuce, leaves separated for cups; ½ tsp Salt, to taste; ¼ tsp Black pepper, freshly ground

A no-cook Italian-style snack built on canned tuna and cannellini beans, tossed with lemon, olive oil and herbs, then spooned into crisp lettuce cups. High in protein, dairy-free and ready in minutes.

Serves 4Prep 15 minSnacktuna

Containsfish

Protein 38%Carbs 22%Fat 40%

About 293 kcal a serve — 28 g protein, 16 g carbs, 13 g fat. Each segment is that macro's share of the calories, within about 10%.

AI-generated for KalaPlate

Ingredients

Serves 4

Method

Drain the tins

prep

Drain the tuna well and tip into a large mixing bowl. Drain and rinse the cannellini beans, then add them to the bowl. Break the tuna into flakes with a fork.

In the bowlSalad base →

Canned tuna in springwater

Canned cannellini beans

Add the vegetables

prep

Add the halved cherry tomatoes, diced red onion, sliced celery and chopped parsley to the bowl.

In the bowlSalad base →

Cherry tomatoes

Red onion

Celery

Flat-leaf parsley

Make the dressing

prep

In a small bowl or cup, whisk together the olive oil, lemon juice, salt and pepper until combined.

In the small bowlDressing →

Extra virgin olive oil

Lemon

Salt

Black pepper

Toss together

mix

Pour the dressing over the salad and toss gently to coat, taking care not to mash the beans. Taste and adjust salt and lemon.

Fill the cups

serve

Arrange the baby cos leaves on a platter and spoon the tuna and bean salad into each leaf to make cups. Serve straight away.

On the platterServe →

Baby cos lettuce

Cook's noteUse tuna in springwater for the leanest result, or tuna in olive oil for a richer flavour. The salad can be made a few hours ahead and kept chilled; fill the lettuce cups just before serving so they stay crisp.

Estimated per serve

293 kcal · 28 g protein · 16 g carbs · 13 g fatestimates, within ~10%

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Greatest plates · Snack

Tuna and White Bean Salad Cups

Serves 4Prep 15 minSnacktuna

Containsfish

Protein 38%Carbs 22%Fat 40%

About 293 kcal a serve — 28 g protein, 16 g carbs, 13 g fat. Each segment is that macro's share of the calories, within about 10%.

AI-generated for KalaPlate

Ingredients

Serves 4

Method

Drain the tins

prep

Drain the tuna well and tip into a large mixing bowl. Drain and rinse the cannellini beans, then add them to the bowl. Break the tuna into flakes with a fork.

In the bowlSalad base →

Canned tuna in springwater

Canned cannellini beans

Add the vegetables

prep

Add the halved cherry tomatoes, diced red onion, sliced celery and chopped parsley to the bowl.

In the bowlSalad base →

Cherry tomatoes

Red onion

Celery

Flat-leaf parsley

Make the dressing

prep

In a small bowl or cup, whisk together the olive oil, lemon juice, salt and pepper until combined.

In the small bowlDressing →

Extra virgin olive oil

Lemon

Salt

Black pepper

Toss together

mix

Pour the dressing over the salad and toss gently to coat, taking care not to mash the beans. Taste and adjust salt and lemon.

Fill the cups

serve

Arrange the baby cos leaves on a platter and spoon the tuna and bean salad into each leaf to make cups. Serve straight away.

On the platterServe →

Baby cos lettuce

Estimated per serve

293 kcal · 28 g protein · 16 g carbs · 13 g fatestimates, within ~10%

Every recipe in KalaPlate reads like this.

A whole library of them — plus a weekly plan built around your household's rules, a shopping list that writes itself, and a plate guide for anyone tracking. Allergies are enforced, never filtered.

Start planning See how it works Sign in

Browse every recipe

Mediterranean Baked Feta
Mediterranean · Snack
Vanilla Protein Shake
Australian / modern · Snack
Almost-Raw Carrot Cake Bliss Balls
American · Snack
Smoked Salmon and Cream Cheese Crispbread
Australian / modern · Snack

Cookies

Ingredients

Method

Drain the tins

Add the vegetables

Make the dressing

Toss together

Fill the cups

More recipes like this

Ingredients

Method

Drain the tins

Add the vegetables

Make the dressing

Toss together

Fill the cups

More recipes like this