Recipe description
June 10, 2026
Tuna White Bean Herb Salad
A light, fiber-friendly tuna and bean herb salad
High Protein
Fiber Rich
Legume Rich
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from white beans and vegetables.
- Includes tuna for protein and heart-healthy fats.
- Herbs and olive oil provide polyphenols and flavor without heavy sauces.
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
Bean, white
1
cup
Olive oil
2
tablespoon
Lemon juice
1
tablespoon
Parsley
2
tablespoon
Cilantro
2
tablespoon
Onion, red
0.5
piece
Salt
0.25
teaspoon
Pepper
0.25
teaspoon
Instructions
1
Rinse and drain the white beans.
2
In a large bowl, combine the tuna, white beans, olive oil, lemon juice, parsley, cilantro, and red onion.
3
Season with salt and pepper to taste.
4
Toss everything together until well mixed.
5
Serve the salad chilled or at room temperature.
More Recipes For Your Gut
Nutrition
370 kcal
Calories
29 g
Protein
27 g
Carbohydrates
6 g
Fiber
3 g
Sugar
14 g
Fat
1 g
Saturated fat
0.6 g
Salt
FAQ
Is Tuna White Bean Herb Salad quick and easy for lunch?
Yes. It comes together quickly with pantry ingredients and makes a light, protein- and fiber-rich meal.
How should I store leftovers?
Store in an airtight container in the fridge for 1–2 days; keep the dressing separate or mix it in just before serving.
Can I make this vegetarian or vegan?
Yes. Omit the tuna or replace it with a plant-based protein and add extra beans or vegetables.
What beans can I use and should they be canned?
Canned white beans or other white bean varieties work; rinse and drain canned beans to reduce sodium.
How can I reduce sodium or adapt for a low-sodium diet?
Use low-sodium tuna and rinse the beans; avoid added salt; season with herbs and lemon.
Is it safe to eat tuna if I'm pregnant or feeding a baby?
Tuna can contain mercury; limit weekly intake and choose light tuna; or substitute with all-plant protein. Follow local guidelines.
What herbs work well in this salad?
Parsley, dill, mint, basil, or chives are tasty options.
Can I serve this warm or should it be chilled?
It’s best served cold or at room temperature; you can warm it briefly if you like, but don’t overheat the tuna.
How can I make it more filling or boost protein?
Add more beans, a boiled egg (if not vegan), or quinoa; serve with whole-grain bread for a heartier meal.
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