Not every healthy meal has to be hot, messy, or require chopping onions while crying over your cutting board (emotionally or otherwise). This one’s for the “open tin, stir, eat like a boss” kind of nights—when you want something light but still satisfying, with a side of smug nutrition vibes.
Tuna, beans, and a splash of citrus = one bowl, no heat, big glow.
🐟 Why This One Glows
- Tuna is a heme iron source (the kind your body absorbs easily), plus it’s high in protein and omega-3s.
- White beans bring in plant-based iron and creamy texture without needing to cook a single thing.
- Orange juice vinaigrette adds vitamin C, which boosts iron absorption and makes you feel like a salad person who owns a zester (don’t worry, you don’t need one).
This salad is pantry-based but totally fresh-tasting—like summer in a bowl, even if you’re eating it while wearing fluffy socks in May.
🍊 Ingredients (for one iron-hungry legend)
- 1/2 tin tuna in olive oil (about 60–70g)
- 1/3 cup canned white beans (cannellini or butter beans are perfect)
- 1 tbsp chopped parsley (fresh is fab, dried works in a pinch)
- 1 tbsp orange juice (from the fridge or straight from the fruit, no rules)
- 1 tsp olive oil
- Salt and pepper to taste
Optional Crunch:
- Sprinkle of sunflower seeds, pumpkin seeds, or a few crushed walnuts—because texture matters.
🥄 How to Make It (without breaking a sweat)
- Drain the goods:
Drain your tuna and beans (give the beans a quick rinse if they’re unsalted). Chuck them in a bowl. - Add the sparkle:
Toss in chopped parsley, orange juice, olive oil, and a pinch of salt and pepper. Stir gently so the beans don’t fall apart. (You want a salad, not a mash.) - Serve it your way:
Eat it straight from the bowl with a fork like a true solo dinner pro, stuff it into a wrap, or pile it onto baby spinach for bonus glow points. - Top it off (optional):
Add seeds or nuts if you want some crunch. Or don’t. It’s your salad, your rules.
💡 Plan4One Tip
Have leftover beans?
Mash them with lemon juice and garlic for a quick spread. Or throw them into tomorrow’s soup or pasta for sneaky protein and fibre.
Want to fancy this up for lunch guests (or just your future self)? Serve it with crusty bread, a soft-boiled egg, or slices of avocado and pretend you’re at a café.
This is the kind of quick, protein-rich meal that leaves you full but not weighed down, with a side of “wow, I should really make this more often.” It’s fast, no-fuss, and genuinely delicious.
Stay tuned for more Iron & Glow recipes that require minimal effort and maximum smugness. Got a tin of chickpeas or some eggs in the fridge? Let’s get glowing.
