Tuna Fagioli is a great low carb, high protein recipe
This is a fantastic easy recipe that uses ingredients most of us have in the kitchen store cupboard.
If you want to eat well while still cutting the amount of carbs in your diet (as recommended for those of us in midlife to avoid that middle aged spread!) this is a great recipe. Tuna fagioli – tuna and white bean salad in other words – makes a really quick and easy lunch that you can make in advance and take to work with you.
Planning meals ahead is great for managing your diet to keep healthy.
The health benefits of tuna fagioli
Tuna contains tryptophan used by our bodies to produce serotonin that helps to regulate our sleep-cycle.
As with all beans, butter beans are good for the heart, digestion and blood sugar regulation. They’re a great source of plant protein too.
Red onions contain more flavonoids than white onions helping to lower the risk of all manner of age-related diseases. Red Onions are a natural blood thinner which helps guard against heart disease and high blood pressure.
Parsley is a good source of magnesium to help our bodies cope with stress. It aids oxygenation of the blood and reduces fatigue.
Tomatoes contain lycopene and plenty of fibre making them great news for your heart, bones, gut and skin. Tomatoes are also rich in sleep-inducing melatonin, and antioxidants that help detoxify the liver and heal the gut wall.
All these benefits make the easy to make tuna fagioli a great meal choice
There are lots of versions of this recipe but this one is my favourite
This will take 10 minutes to make – easy peasy
FOR THE SALAD
160g can tuna in spring water, drained
400g butter beans, rinsed and drained
Small red onion, thinly sliced
½ x 25g pack parsley, chopped
1 ripe tomato, diced
FOR THE DRESSING
3 tbsp olive oil
2 tbsp apple cider vinegar
Juice of ½ lemon
1 tbsp Dijon mustard
1 tsp clear honey
1 sprig of thyme, leaves picked
- Place the salad ingredients in a bowl
- Combine the dressing ingredients and mix
- Dress the salad and leave it to stand for 10-20 minutes to allow the flavours to develop, then serve.
It’s hard to think of an easier recipe
This is a really tasty meal.
Give it a try and let me know what you think.
And please do check out my other recipes for healthy eating with the emphasis on low carbs and great tasting meals.