Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Tuna and cannellini potato bowl
Warm potatoes with tuna, white beans and a parsley dressing.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Photograph the finished bowls
- Time
- About 25 min
- estimated
- Serves
- 2
- see below
- Energy
- 325 kcal
- per serving
- Protein
- 28 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish.
Cooking steps
Boil the potatoes for 12 to 15 minutes, adding the green beans for the last 4 minutes. Drain them both.
While the potatoes are still warm, turn them through the oil, lemon juice and parsley. Warm potatoes take up a dressing; cold ones shrug it off.
Fold in the cannellini beans.
Add the tuna last, in large flakes, and turn it through once only.
The useful detail
Break tuna into larger flakes to keep the bowl from becoming a mash. Stirred in hard it disappears between the potatoes and the beans, and the bowl loses its centrepiece.
Make it work for you
One serving is A bowl, half the salad. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Tinned salmon instead of tuna
Richer and softer in flake.
Per serving: about 50 kcal more, about 5 g more protein, about 3 g more fat.
Chickpeas instead of cannellini
Firmer and nuttier.
Per serving: about 20 kcal more, about the same protein, about 2 g more fat.
Cooked prawns instead of tuna
Sweeter and springier.
Per serving: about 15 kcal more, about 5 g more protein, about 1 g less fat.
Allergens: Removes fish; adds crustaceans.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A cold lunch bowl where tinned tuna in water gives a high protein figure for very little fat, and the dressing is oil and lemon.
| Energy | 325 kcal |
|---|---|
| Protein | 28 g |
| Fat | 6 g |
| of which saturates | 1 g |
| Carbohydrate | 42 g |
| of which sugars | 3 g |
| Fibre | 8 g |
| Sodium | 510 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| potatoes | 250 g | FDC 170026Potatoes, flesh and skin, raw | 193 kcal | 5.1 g |
| green beans | 100 g | FDC 169961Beans, snap, green, raw | 31 kcal | 1.8 g |
| cannellini beans | 150 g | FDC 175204Beans, white, mature seeds, canned | 171 kcal | 10.9 g |
| tinned tuna | 200 g | FDC 173709Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | 172 kcal | 38.9 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| lemon juice | 10 g | FDC 167747Lemon juice, raw | 2 kcal | 0.0 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 651 kcal | 56.9 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Keeps, covered, for up to 2 days. Let it stand out of the fridge for a few minutes before eating, as the potatoes firm up when cold.
- Reheating
- Eaten cold or at room temperature.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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