Mediterranean Tuna & White Bean Salad
25 minBone densityOvulationGluten-freeNo-cookLuteal phasePescatarianAnti-inflammatoryHormone balanceMediterraneanMeal prep friendlyGut health
Servings:
2
·
Ingredients
- —1 can Tuna, canned in oil
- —1 can White beans, cooked
- —Cherry tomatoes, raw
- —½ Red onion, raw
- —Black / Kalamata olives, canned
- —2 tbsp Olive oil
- —1 tbsp Red wine vinegar
- —Parsley, fresh
Allergens
Contains fish
Method
- 01Drain the oil from the tuna tin. Transfer the fish to a bowl and flake into chunks with a fork — not too fine, you want some texture.
- 02Add the white beans, halved cherry tomatoes, thinly sliced onion and olives to the tuna. Gently fold everything together so the beans stay whole.
- 03In a separate bowl, whisk together the olive oil and red wine vinegar. Pour over the salad and gently toss to coat.
- 04Scatter fresh herbs — parsley or basil — over the top. Serve straight away or let it sit for 5 minutes for the flavours to develop further.
Why this works
White beans deliver fibre and iron; tuna omega-3 supports brain and mood; olives' polyphenols protect bone density — declining in postmenopause.
Meal Prep Tips
Storage: Store in an airtight container in the fridge for up to 3–4 days. Keep the dressing separate and add just before serving if making a big batch.
Reheating: No reheating needed — this salad is best served cold or at room temperature straight from the fridge.
Pairing: Pairs well with crusty bread, a handful of extra greens, or a soft-boiled egg for a heartier meal.
Nutrition (per serving)
423
kcal
29.4g
protein
19.4g
fat
32.9g
carbs
8g
fiber