Recipe description
June 26, 2026
Quick tuna salad with beans
A quick tuna and beans salad to support digestion and fiber variety.
Protein Rich
Fiber Rich
Quick Meal
85%
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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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and vegetables.
- Includes diverse plant foods to support polyphenol intake and gut bacteria.
- Balanced with protein from tuna and healthy fats for satiety.
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
1
can
Cannellini beans
1
cup
Onion, red
0.5
piece
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
1
tablespoon
Instructions
1
Drain the tuna and cannellini beans and place them in a large bowl.
2
Finely chop the red onion and add it to the bowl.
3
Drizzle the olive oil and lemon juice over the mixture.
4
Season with salt and black pepper, then toss everything together gently.
5
Chop the parsley and sprinkle it on top before serving.
6
Serve immediately or refrigerate for later.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
25 g
Protein
40 g
Carbohydrates
9 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What makes this tuna salad with beans a healthy option?
It pairs lean tuna protein with fiber-rich beans, helping fullness and steady energy; it’s quick to prepare and plant-diverse.
Can I use different beans or canned beans?
Yes—feel free to mix different beans (e.g., white beans, kidney beans, chickpeas). Rinse and drain before using.
Is this gluten-free and dairy-free?
Yes. It’s naturally gluten-free and dairy-free when you use standard canned tuna and beans; check labels if you add extras.
Can I make it vegetarian or vegan?
Yes. Replace tuna with hearts of palm, tempeh, tofu, or extra beans for protein.
How long does it take to prepare and cook?
About 10–15 minutes; no cooking required if using canned tuna.
How should I store leftovers and how long do they keep?
Refrigerate in an airtight container for up to 2 days.
How can I customize the flavor?
Add lemon juice, olive oil, herbs (parsley, dill), salt and pepper; capers or cucumber are optional.
What are easy sides to pair with it for more fiber and polyphenols?
Serve with whole-grain bread, a leafy salad or sliced vegetables; add fruit or nuts for extra fiber and polyphenols.
Can I make this in advance or for meal prep?
Yes—assemble ahead and chill for a few hours; mix in the dressing just before serving for best texture.
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