Recipe description
July 19, 2026
Tuna and white bean salad
A fiber-rich tuna and white bean salad for gut-friendly digestion.
Omega-3 Rich
Protein Rich
High Protein
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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Overall
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We found the following allergens in the recipe ingredients: fish, sulfites, tree_nut
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We found the following intolerances in the recipe ingredients: histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans and vegetables.
- Contains diverse plant ingredients and olive oil for balanced fats.
- Good protein-to-fiber balance supports satiety and gut health.
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 water
2
can
Bean, white
1
cup
Onion, red
0.25
piece
Lemon juice
2
teaspoon
Oil, olive
1
tablespoon
Parsley
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Drain and rinse the white beans and place them in a mixing bowl.
2
Drain the tuna and flake it with a fork, then add it to the bowl with the beans.
3
Finely chop the red onion and fresh parsley and add them to the bowl.
4
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to create the dressing.
5
Pour the dressing over the tuna and bean mixture and gently toss everything together until well combined.
6
Let the salad rest for 5-10 minutes to allow the flavors to meld together.
7
Serve the salad immediately or refrigerate until ready to eat.
More Recipes For Your Gut
Nutrition
371 kcal
Calories
49 g
Protein
21 g
Carbohydrates
6 g
Fiber
3 g
Sugar
8 g
Fat
1.5 g
Saturated fat
1.4 g
Salt
FAQ
How many servings does this yield?
2 servings.
What are the main nutrients in this salad?
Lean protein from tuna, fiber from white beans, and healthy fats from olive oil; onion and parsley add vitamins and minerals.
Are there common allergens in this dish?
It contains tuna (fish) and onion; check sensitivities and adjust if needed.
How should I store leftovers?
refrigerate in an airtight container; best within 2–3 days.
Can I prepare this ahead or use it for meal prep?
Yes—store the dressing separately if possible; mix just before eating. Once mixed, it keeps 2–3 days in the fridge.
Can I substitute tuna in water with tuna in oil or change the beans?
Yes, you can use tuna in oil, but it changes fat content and flavor; white beans can be swapped for cannellini or chickpeas.
Is this salad gluten-free?
Yes, it’s naturally gluten-free.
How can I reduce the sodium in this recipe?
Use less salt or choose low-sodium tuna; taste before adding more salt.
How long does it take to prepare?
About 15–20 minutes total, plus 5–10 minutes for the flavors to meld.
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