Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Protein, Iron, Fibre and Omega-3.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Omega-3 — Omega-3 fats support heart, brain and mood health, and are important in pregnancy for your baby’s brain and eye development.
A quick pantry-staple wrap combining canned tuna and beans for protein, iron and omega-3.
Lunch · Serves 2 · Ready in 10 min · Rich in Protein, Iron, Fibre, Omega-3
Ingredients
- 185g can tuna, drained
- 400g can cannellini beans, drained
- 2 tbsp mayonnaise
- 1 handful baby spinach
- 1/2 cup grated carrot
- 2 wholemeal wraps
Method
- Roughly mash the tuna and beans with the mayonnaise.
- Warm the wraps.
- Fill with the tuna mixture, spinach and carrot, then roll up.
Tip: Canned tuna in springwater is a budget-friendly, shelf-stable source of omega-3 — keep a few cans on hand.
Roughly per serve
- Iron: 2.5 mg
- Protein: 20 g
- Fibre: 6 g
- Omega-3: 250 mg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
Keep exploring