A pantry lunch with iron, calcium and plenty of protein.
Serves 2 · Ready in 10 min · Rich in Iron, Protein, Calcium
Ingredients
- 400g can white beans, drained
- 1 can tuna in springwater, drained
- 1 tomato, diced
- 2 handfuls baby spinach
- Juice of 1 lemon
- 1 tbsp olive oil
- Cracked pepper
Method
- Combine the beans, tuna, tomato and spinach in a bowl.
- Whisk the lemon juice, oil and pepper and toss through.
- Serve as is or with grainy bread.
Tip: Canned fish and beans make this a fast, iron-rich meal with no cooking.
Roughly per serve
- Iron: 3.5 mg
- Protein: 26 g
- Calcium: 160 mg
- Folate: 90 µg
Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.
Check your intake with our calculators
- Short on iron? Try the Iron Intake Calculator.
- Short on protein? Try the Protein Needs Calculator.
- Short on calcium? Try the Calcium Calculator.