Mediterranean Tuna & White Bean Salad
25 minGluten-freeNo-cookHormone balanceBone densityGut healthLuteal phaseOvulationPescatarianAnti-inflammatoryMediterraneanMeal prep friendlyHigh fiberSalads
Servings:
2
·
Ingredients
- —Tuna in oil — 1 can
- —Cannellini beans (tinned) — 1 can
- —Cherry tomatoes
- —Red onion — ½
- —Black or Kalamata olives
- —Olive oil — 2 tbsp
- —Red wine vinegar — 1 tbsp
- —Fresh parsley
Allergens
Contains fishContains sulphites
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)
448
kcal
33.1g
protein
19.9g
fat
33.9g
carbs
8g
fiber
Always check product labels for allergens.