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.

This nutritional information has been created using the foodstandards.gov.au online tool. While every attempt has been made to ensure accuracy, it should be considered a guide only.