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 white bean open sandwich on rye
Tuna crushed with white beans and lemon, piled onto rye.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 20 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 open sandwich
- Time
- About 12 min
- estimated
- Serves
- 2
- see below
- Energy
- 445 kcal
- per serving
- Protein
- 35 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten. Check the labels on packaged ingredients:
- rye bread. Most rye bread also contains wheat; check the label.
Cooking steps
Drain and rinse the beans and let them drip dry, then drain the tuna.
Put half the beans in a bowl with the oil and lemon juice and crush them to a rough paste with a fork.
Fold in the remaining whole beans, the tuna and the chopped parsley, turning rather than stirring so the tuna stays in flakes.
Pile onto the rye bread and top with thinly sliced cucumber.
The useful detail
Crush half the beans and leave the other half whole. The crushed half spreads like a paste and holds everything on the bread; the whole half is what makes it eat like a meal.
Make it work for you
One serving is One slice of rye with half the tuna and bean mixture. 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
Softer and richer.
Per serving: about 50 kcal more, about 5 g more protein, about 3 g more fat.
Chickpeas instead of white beans
Firmer and nuttier; they take more crushing.
Per serving: about 40 kcal more, about the same protein, about 4 g more fat.
Sourdough instead of rye
Lighter, though rye holds a wet topping better.
Per serving: about 5 kcal more, about 1 g more protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A lunch that takes twelve minutes and no heat, where the tuna and the beans stack to a protein figure most sandwiches cannot reach.
| Energy | 445 kcal |
|---|---|
| Protein | 35 g |
| Fat | 10 g |
| of which saturates | 2 g |
| Carbohydrate | 56 g |
| of which sugars | 3 g |
| Fibre | 10 g |
| Sodium | 1,030 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 |
|---|---|---|---|---|
| white beans | 300 g | FDC 175204Beans, white, mature seeds, canned | 342 kcal | 21.8 g |
| olive oil | 14 g | FDC 171413Oil, olive, salad or cooking | 121 kcal | 0.0 g |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 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 |
| parsley | 10 g | FDC 170416Parsley, fresh | 4 kcal | 0.3 g |
| cucumber | 100 g | FDC 168409Cucumber, with peel, raw | 15 kcal | 0.7 g |
| rye bread | 90 g | FDC 172684Bread, rye | 233 kcal | 7.7 g |
| Whole recipe | Divided by 2 | 890 kcal | 69.3 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
- Keep the mixture covered in the fridge for 3 to 4 days and assemble on the bread only when you eat.
- Reheating
- Not needed; this is a cold dish.
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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