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This classic tuna and bean salad is fast, easy, and delicious. It’s the perfect protein-packed lunch and tastes especially good stuffed in a pita!

half a pita bread stuffed with tuna and bean salad with parsley

Sometimes the simplest foods are the best. Like this beans and tuna recipe. It’s quick, easy, healthy, filling, and the perfect I-can’t-be-bothered-to-cook meal. I’ve been eating this since I was a kid and I still love it. Red kidney beans give this some color (feel free to use white beans if you wish, though!), olive oil packed tuna gives it more flavor, and onions give it some crunch.

When I was little, my mom used to make it for me and apparently I’d always request “toonuf, beans, and onions” 🙂

Have any of you braved the crowds today? Black Friday wasn’t a thing in Canada when I was growing up. It definitely has become a thing in the past few years, though. Our “Black Friday” always was Boxing Day – the day after Christmas Day. Boxing Day is still big, but today is also an important shopping day here now.

I never really understood Boxing Day. It’s like ok we just got a boatload of presents, let’s go out and buy more stuff now!! I know some people plan for it and buy fewer Xmas presents, but I still don’t really get it. The one good thing about Boxing Day is that I now get it off work. I will let others push their way through the crazy mall crowds and stay home and sleep instead.

Back in the day I used to work sales at a furniture store and Boxing Day was the biggest day of the year for us. I was on commission and would work 12+ hours and make more money than I did in a typical month. I have to admit it was pretty fun. It was really easy to sell to people because they were full of the holiday spirit. Barely anyone was rude, and everything was so fast paced that you wrote up a sale and then moved onto the next one. Boxing Day is a salesperson’s Christmas, basically.

I hope you will enjoy this Italian tuna and bean salad recipe!

Tuna, Beans and Onions in a Pita - Salt & Lavender
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Tuna and Bean Salad

This classic tuna and bean salad is fast, easy, and delicious. It's the perfect protein-packed lunch and tastes especially good stuffed in a pita!
Prep: 7 minutes
Total: 7 minutes
Servings: 2


  • 1 can tuna (I prefer olive oil packed varieties... tastes much better!)
  • 1 (14 fluid ounce) can red kidney beans mostly drained (I leave a little of the liquid in so it's not too dry)
  • 1/4 small onion chopped
  • 1 teaspoon olive oil (optional)
  • Salt and pepper to taste
  • Optional: Serve with pita bread


  • Put all ingredients into a bowl. Mix gently.
  • Cut pita in half and fill each half with the mixture. 
  • The tuna and bean salad will keep in the fridge for a couple of days if you don't want to eat it all right away.


  • I used a 85g/3 oz. can of tuna. Feel free to use a larger can! This is very much a dish where you can adjust ingredients to taste.
  • Nutritional information is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary and Salt & Lavender makes no guarantees to the accuracy of this information.


Calories: 359kcal, Carbohydrates: 47g, Protein: 30g, Fat: 6g, Saturated Fat: 1g, Cholesterol: 8mg, Sodium: 155mg, Potassium: 908mg, Fiber: 15g, Sugar: 1g, Vitamin A: 33IU, Vitamin C: 3mg, Calcium: 61mg, Iron: 6mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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Hi! I’m Natasha.

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  1. Tania @ COOKTORIA says:

    Easy and healthy! I love things wrapped in pita. 🙂
    Did you do any shopping today? I opted out…

    1. Natasha says:

      Thanks! Nope, I opted out as well.