Tuna & White Bean Salad with Lemon & Parsley

This is the lunch I make when I need protein, fibre, and something that tastes fresh without requiring any cooking. It's just tinned tuna, white beans, lemon, parsley, and olive oil. It takes five minutes. It's satisfying. It doesn't leave you feeling heavy. And it's endlessly adaptable—add capers, add red onion, add whatever soft herbs you have.

Ingredients (Serves 1):

• 1 x 145g tin of tuna in spring water, drained
• 1 x 400g tin of cannellini beans, rinsed and drained (use half the tin, save the rest for tomorrow)
• Juice of ½ lemon
• 1 tbsp olive oil
• A large handful of fresh parsley, roughly chopped
• Salt and pepper
• Optional: a few capers, a pinch of chilli flakes

Method:

1. Put the tuna and beans in a bowl.
2. Add the lemon juice, olive oil, parsley, and a pinch of salt and pepper.
3. Toss gently to combine. Don't over-mix—you want the tuna to stay in nice chunks.
4. Add capers or chilli flakes if using.
5. Eat as is, or pile onto toast or crackers.

Why it's gut-friendly: Tuna provides lean protein and omega-3s. Cannellini beans are packed with soluble fibre, feeding good gut bacteria. Lemon and parsley add freshness and digestive support. Olive oil is anti-inflammatory.