Mediterranean White Bean and Tuna Salad

Kcal: 360 |

P: 31 |

F: 17 |

C: 21 |

Fiber: 8

Ingredients

White beans (cannellini, canned, drained): 80g (1/3 cup), Tuna (canned in water, drained): 85g (3 oz), Cherry tomatoes: 50g (1/4 cup, halved), Cucumber: 50g (1/2 cup, diced), Red onion: 20g (2 tbsp, finely diced), Kalamata olives: 20g (5-6, pitted and sliced), Feta cheese (reduced-fat): 20g (1 tbsp, crumbled), Arugula: 30g (1 cup), Olive oil: 10ml (2 tsp), Lemon juice: 5ml (1 tsp), Dijon mustard: 5g (1 tsp), Dried oregano: 1g (1/4 tsp), Fresh parsley: 5g (1 tbsp, chopped), Salt and Black pepper: to taste

Nutritional info:

Meal Type: lunch

Dietary Suitable for: Pescatarian (includes fish and seafood but excludes other meats)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. In a small bowl, whisk together 10ml olive oil, 5ml lemon juice, 5g Dijon mustard, 1g dried oregano, salt, and black pepper to make the dressing. 2. In a large bowl, combine 80g white beans, 85g tuna, 50g halved cherry tomatoes, 50g diced cucumber, 20g diced red onion, 20g sliced olives, and 5g chopped parsley. 3. Pour the dressing over the salad and toss gently to combine. 4. Serve over 30g arugula and top with 20g crumbled feta cheese.

Menopause Benefits

This Mediterranean White Bean and Tuna Salad is thoughtfully composed to support menopausal wellness with its blend of lean protein, fibre, and antioxidant-rich vegetables. White beans and tuna provide a satisfying combination of protein and iron, which help maintain muscle mass and support energy. Tuna also delivers omega-3 fatty acids, known for their heart-protective and anti-inflammatory properties, which may help ease joint discomfort and support cognitive health. Cherry tomatoes, cucumber, and red onion add vibrant colour and a spectrum of antioxidants, including vitamin C and polyphenols, which support immune function and skin vitality. Kalamata olives and olive oil supply heart-healthy monounsaturated fats, while feta cheese offers calcium for bone strength in a modest, flavorful portion. Arugula and fresh parsley bring a peppery, herbal lift along with vitamin K and phytonutrients that support bone and cardiovascular health. Lemon juice and Dijon mustard brighten the salad and enhance iron absorption, while dried oregano adds Mediterranean flavour and additional antioxidants. Altogether, this refreshing, nutrient-dense salad supports stable energy, bone health, and digestive comfort, making it a delicious and empowering choice for women during menopause.

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