Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Iron, Protein, Calcium and Fibre.
- 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.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
A pantry lunch with iron, calcium and plenty of protein.
Lunch · Serves 2 · Ready in 10 min · Rich in Iron, Protein, Calcium, Fibre
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
- Calcium: 160 mg
- Protein: 26 g
- Folate: 90 µg
- Fibre: 8 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
Keep exploring