Inspired by dense bean salad bowls, this no-cook lunch combines tinned tuna, chickpeas and crisp vegetables with a bright lemon yoghurt dressing. It travels well when the dressing is kept separately.
Serves: 4 | Prep: 15 minutes | Cook: No cooking
Why this recipe works
Chickpeas add fibre and texture, while tuna provides protein. A yoghurt-based lemon dressing coats the ingredients without requiring mayonnaise.
Tips for the best result
Drain the chickpeas well and pat cucumber dry to avoid a watery salad. Chop everything into similarly sized pieces so each spoonful has a good mix.
Serving ideas and dietary notes
Serve in lunch boxes with the dressing separate. Check fish, dairy and mustard allergens on labels.
Another frequently asked question
Can I use other beans?
Yes, cannellini or butter beans work well. Drain and rinse before mixing.
Ingredients
- 2 tins tuna in spring water, drained
- 2 x 400g tins chickpeas, drained and rinsed
- ½ cucumber, diced
- 1 pepper, diced
- ½ red onion, finely chopped
- 150g plain natural yoghurt
- Juice of 1 lemon
- 1 tsp mustard
- Black pepper
Method
- Drain the tuna and chickpeas thoroughly. Dice the cucumber and pepper and finely chop the onion.
- Whisk yoghurt, lemon juice, mustard and pepper in a small bowl.
- Gently combine tuna, chickpeas and vegetables, then fold through the dressing just before serving.
Budget-friendly tip
Use supermarket own-brand tinned chickpeas. Cannellini beans are an easy substitute for one tin.
Serving and storage
Chill promptly and keep refrigerated. If packing lunch, use a cool bag and keep the yoghurt dressing chilled.
Frequently asked question
Can I prepare it ahead?
Yes. Keep the dressing separate to preserve the vegetables’ crunch, and follow the storage instructions for opened tinned fish.
Plan more affordable meals
Browse our Budget Family Meals UK guide or organise your week with the free UK family meal planner.
Nutrition varies by brand and portion size; no unverified calorie or protein figures are stated.
A lunch bowl built for texture
Dice the cucumber just before mixing and drain both tins of chickpeas thoroughly. For packed lunches, transport the dressing separately and mix when ready to eat.
Serving suggestions
Try serving over shredded lettuce, or portion into airtight lunch boxes. Keep the tuna and yoghurt refrigerated.
Ingredient swaps and make-ahead advice
Supermarket own-brand ingredients are suitable. Where you change a main ingredient, the flavour, cooking time and nutritional estimate may change. Follow food-pack storage guidance and keep chilled ingredients refrigerated.
Estimated nutrition per serving
Approximate values calculated from typical UK supermarket ingredient composition and the quantities listed above, divided into the stated number of servings. These are planning estimates, not laboratory-tested figures; brands, drained weights, vegetable sizes and optional ingredients affect the result. Accompaniments are excluded.
| Energy | 330 kcal |
|---|---|
| Protein | 29 g |
| Carbohydrate | 32 g |
| Fat | 8 g |
| Fibre | 9 g |
| Sugars | 6 g |
| Salt | 0.7 g |
Allergen note: Contains fish, milk and mustard. Always check the specific ingredient packaging.
More questions about this recipe
Can I replace the tuna?
Cooked chicken or extra beans can work, but the nutrition values will change.
Related budget recipe
If you enjoy convenient fish-and-bean meals, try our Store-Cupboard Salmon and Bean Pasta.
Making this part of a balanced week
No single meal guarantees weight loss. Consider your overall dietary pattern, hunger, activity and individual needs. For more low-cost inspiration, browse our budget family meals guide and use the free family meal planner.