Recipe description
June 25, 2026
Bean salad with mackerel
Fiber-rich bean salad with mackerel promotes gentle, gut-friendly everyday nourishment.
Omega-3 Rich
High Protein
Protein Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: fish, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and vegetables.
- Includes protein-rich mackerel and polyphenol-containing herbs.
- Balanced with plant fiber, protein, and healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tuna, in oil
2
piece
Cannellini beans
1
cup
Onion, red
0.5
piece
Bell Pepper
1
piece
Oil, olive
2
tablespoon
fresh parsley
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse and drain the cannellini beans.
2
In a large bowl, combine the beans, drained mackerel, diced red onion, and chopped bell pepper.
3
In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper.
4
Pour the dressing over the salad and mix gently to combine.
5
Garnish with chopped fresh parsley before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
25 g
Protein
40 g
Carbohydrates
12 g
Fiber
6 g
Sugar
16 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
Is this recipe beginner-friendly and quick to make?
Yes. It uses simple ingredients and easy steps, typically done in about 20–30 minutes.
What are the main health benefits of this salad?
It combines fiber-rich beans with protein-packed mackerel and omega-3 fats, supporting gut health and heart health.
Can I modify the ingredients or make a vegetarian version?
Yes. Swap beans, use a different fish or omit the fish for a vegetarian version; adjust the dressing accordingly.
How should I store leftovers?
Refrigerate within 2 hours in an airtight container and use within 1–2 days.
Should I use canned or fresh mackerel?
Both work. Canned mackerel is convenient; fresh will need cooking. Check salt content if using canned.
Is this dish gluten-free?
Yes, provided you use gluten-free dressings and additions; beans and mackerel are naturally gluten-free.
How can I adjust fiber or protein levels?
Add more beans to boost fiber and plant protein; add more mackerel for extra protein; you can also mix in quinoa.
How often should I eat mackerel due to mercury?
Moderation is advised: 1–2 portions per week is a common guideline; vary your fish choices and follow local advisory guidance.
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