Mediterranean White Bean and Tuna Salad

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Kcal: 350

P: 30

F: 15

C: 30

Fiber: 10

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White beans (cannellini, canned, drained): 120g (1/2 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: 20g (1 tbsp, crumbled), Arugula: 30g (1 cup), Olive oil: 10ml (2 tsp), Lemon juice: 10ml (2 tsp), Dijon mustard: 5g (1 tsp), Dried oregano: 1g (1/4 tsp), Fresh parsley: 5g (1 tbsp, chopped), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)

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, 10ml lemon juice, 5g Dijon mustard, 1g dried oregano, 1g salt, and 1g black pepper to make the dressing. 2. In a large bowl, combine 120g 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.

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