Lunch · High fiber
Mediterranean Tuna Bean Salad
Tuna and white bean salad with a deliberate mix of fiber, protein, color, and satisfying texture.
Mise en place
Ingredients
For 1 serving
- 3 oz water-packed tuna
- ⅓ cup cannellini beans
- 2 cups arugula
- ½ cup chopped tomato
- 2 tsp extra-virgin olive oil
- 1 Tbsp lemon juice or vinegar
- Freshly ground black pepper, to taste
Step by step
Method
- 01
Whisk the olive oil, lemon juice or vinegar, and black pepper in a large bowl.
- 02
Add water-packed tuna, cannellini beans, arugula, and chopped tomato.
- 03
Toss gently until every ingredient is lightly coated, then taste and adjust the acidity if needed.
- 04
Serve immediately, or cover and refrigerate for up to one day.
Estimated per serving
Nutrition snapshot
Use these estimates as a planning aid. Brands, substitutions, and portion size can change the numbers.
Authenticity & sources
Original DiabeticCookland recipe
Recipe origin. DiabeticCookland developed this measured ingredient list and cooking method. It is not copied from, endorsed by, or presented as a published recipe from another organization.
Nutrition guidance reviewed. The balanced-meal approach was informed by NIDDK · Healthy Living with Diabetes. This link is the guidance source—not a claim that the organization authored this recipe.
Food-safety standard. Doneness guidance follows the USDA safe-temperature chart.
Health note. Nutrition values remain estimates and this recipe has not been medically personalized. Use exact product labels when carbohydrate accuracy affects medication dosing.
