Lemony tuna bean lettuce cups
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Prep Time
10 Minutes
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Difficulty Level
Easy, Quick
Ingredients
- 1 x 185g can Safcol Tuna in oil Italian style, drained
- 400g can cooked cannellini beans, rinsed and drained
- juice and zest of ½ large lemon
- 2 tablespoons natural Greek style yogurt
- 2 spring onions, finely sliced
- 2 tablespoons fresh dill chopped or 2 teaspoons dried dill.
- sea salt and freshly ground black pepper
- …to serve
- 8 large cos lettuce leaves, washed
- lemon wedges
- dill fronds
- lemon peel, very finely julienned (optional)
Instructions
- In a large bowl mix together the drained tuna, the drained washed cannellini beans.
- Add the dill, most of the chopped spring onion, the juice and zest of half a lemon. Stir in the yoghurt and season to taste.
- Lay the lettuce leaves on the serving plates or platter.
- Divide the tuna mixture between the lettuce leaves.
- Decorate the top of each lettuce cup with a few strands of julienned lemon rind, the remaining spring onion slices and a frond of dill. Serve immediately.
| Servings: | 8 |
| Ready in: | 10 Minutes |
| Course: | Lunch, Snack |
| Recipe Type: | Salad |
| Ingredient: | Tuna |
Lemony tuna bean lettuce cups
Sometimes you just know you need to eat food that’s good for you. This low carb, high protein, lemony tuna bean lettuce cup recipe is totally guilt-free and full of flavour and protein that will keep you feeling satisfied for longer.
Our lemony tuna bean lettuce cups will keep you going longer.
The fullness factor in this meal is due to a great combination of ingredients.
Ashleigh Feltham (MNutrDiet)
A refreshingly delicious meal that won’t leave you hungry. The fullness factor in this meal is due to a great combination of ingredients. This includes Safcol tuna which is a great source of protein to keep you feeling fuller for longer. On top of this tuna provides heart-healthy omega 3 fat. This promotes an optimal ratio of more ‘good’ HDL cholesterol and less ‘bad’ LDL cholesterol and triglycerides. Adding to these benefits omega 3 fats also support your brain function and improves mood. Tuna is a good animal source of the iron-type called haem iron. Haem iron is better absorbed by your body than the non-haem iron type. Iron is needed to transport oxygen throughout your body.
Cannellini beans add another fullness factor due to their fibre content. The type of fibre present in cannellini beans feed the good bacteria in your gut and is called prebiotic fibre. These mighty beans also have antioxidants which help fight off free radicals which can damage and cause disease to the cells of your body. Cannellini beans are a good source of plant iron called non-haem iron as well as potassium to support healthy blood pressure.
Greek-style yoghurt adds calcium for strong bones and teeth. Also, similar to the tuna is a source of iodine and selenium to help keep your thyroid working well.
All the vegetables included in this recipe add additional fibre and potassium. If you want an optimal functioning immune system, the vitamin C in the lemon and antioxidant quercetin in the onion will help you here. Vitamin C also plays a role in collagen production which is needed for strong tendons, ligaments and youthful skin. Lettuce further pumps up the immune boost factor with vitamin A which also plays a role in keeping your eyes working well. Also, vitamin K needed for strong bones and to allow your blood to clot normally. Dill adds a small amount of vitamin A, iron, and vitamin C to the meal. This is a meal to select if you want to be left feeling satisfied but not overfill.
