Extra Quick Salad | Protein & Omega-3 Boost in 5 Minutes

One of my go-to no-cook recipes when time is short but you still want something healthy and full of flavour. Packed with tuna, white beans, and omega-3s, it’s perfect as a light lunch or quick dinner.

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About This Dish

Inspired by the classic Italian combo of tonno e fagioli (tuna and beans), this salad is pantry-friendly, nourishing, and ready in minutes. Rinsed beans keep it light, good tuna in olive oil brings richness, and oregano and onion add that Mediterranean snap.

What I Used (Serves 2)

Metric shown first; US measurements in parentheses. Drained weights noted where helpful.

Tuna in olive oil (can):	250 g (≈ 9 oz; drained ≈ 180–200 g / 6.3–7.1 oz)
White beans (can):	400 g standard can (≈ 14 oz; drained ≈ 240 g / 8.5 oz)
Cherry tomatoes:	5 pieces (≈ ½ cup, halved)
Red onion (finely diced):	½ small (≈ 60 g / 2 oz)
Red chilli (optional):	1 small (or flakes to taste)
Oregano:	½ tsp dry (or 1 tsp fresh, chopped)
Black pepper & salt:	To taste
Extra virgin olive oil:	2–3 tbsp (30–45 ml / 1–1.5 fl oz)

How to Make It

Prep Time: 5 mins | Cook Time: 0 mins | Total: 5 mins

Step 1: Halve the cherry tomatoes. Finely dice the red onion and chilli.
Step 2: Drain tuna. Rinse the white beans under cold water and drain well.
Step 3: In a bowl, combine tuna, beans, tomatoes, onion, and chilli.
Step 4: Season with salt, oregano, black pepper, and a generous drizzle of olive oil.
Step 5: Toss gently and serve immediately — no cooking needed.

Tucci’s Tips

Use good-quality tuna in olive oil for the best flavour and texture.

Rinse beans well — it brightens flavour and improves digestibility.

Finish with lemon zest or a splash of red wine vinegar for extra lift.

Variations

Herb Swap: Replace oregano with parsley or basil.
Briny Touch: Add 1 tbsp capers or sliced olives.
Hearty Version: Add diced avocado or cooked quinoa for extra fullness.

Did You Know?

Historical Fact: Tuna and bean salads are a staple across Italy — practical, affordable, and protein-rich — often served in summer when cooking is kept minimal.

Fun Fact: A 250 g can of tuna can deliver more than 40 g of protein, making this salad a powerhouse for quick recovery meals.

Share Your Dish!

Did you make this fast, no-cook salad? Share your Extra Quick Salad on Instagram or TikTok and tag @cooking.with.tucci — I’d love to see it!

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Storage & Thank You

Keep leftovers in an airtight container in the fridge for up to 1 day. If it seems dry, refresh with a splash of olive oil and a squeeze of lemon before serving.

Can it be frozen? No — tuna and tomato texture suffer after freezing. Enjoy fresh.

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