Quick Tuna + White Bean Bowl: 48g Protein and 13g Fiber – Fresh & Time-Saving
Nutritional Snapshot
Protein: 48g | Fiber: 13g | Calories: ~430
Significant: Iron (tuna, beans), Vitamin C (tomatoes, cucumber), Potassium (beans)
A Personal Note
This is such a time-saver — one of those meals I turn to when I need something nourishing in minutes. The tuna and white beans give it substance, while the cucumber, tomatoes, and fresh herbs make it bright, fresh, and satisfying. It’s the kind of bowl that feels both effortless and elevated.
Ingredients (serves one generous portion)
- 1 can (5 oz) tuna in water (drained well)
- 3/4 cup canned white beans (rinsed + drained)
- 1/2 small cucumber, diced
- 5-6 cherry tomatoes, halved
- 1 tbsp olive oil
- Juice of 1/2 lemon
- Sea salt + black pepper to taste
- Fresh parsley for garnish (optional)
Method
- In a bowl, combine tuna, white beans, cucumber, and tomatoes.
- Drizzle with lemon juice and olive oil.
- Season with salt and pepper; toss gently to combine.
- Garnish with fresh herbs if desired.
Notes & Elegant Swaps
- Swap white beans for chickpeas or lentils if you prefer.
- Add a spoonful of plain, fat-free Greek yogurt for extra creaminess and protein.
- Serve on a bed of greens in a salad-style bowl.
Mini Shopping List (buy these on Amazon if you don’t have them)
- Olive oil: Buy on Amazon
- Pack of canned white beans: Buy on Amazon
- Canned tuna in water: Buy on Amazon
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