How many calories are in Tuna, Bean and Tomato Bowl?
Tuna, Bean and Tomato Bowl has about 507 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsGluten FreeHigh ProteinHigh FiberQuick Meals30 Minute MealsPost-Workout MealsMuscle Gain MealsBalanced Meals
Tuna, Bean and Tomato Bowl
Tuna, Bean and Tomato Bowl is a Salads international recipe with 507 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
507 kcal
Total Time
15 min
Servings
1
Protein
36 g
About This Recipe
The story behind Tuna, Bean and Tomato Bowl
Tuna, Bean and Tomato Bowl is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around beans, tomato, and parsley.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 507 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tuna, Bean and Tomato Bowl worth coming back to.
Ingredients
- Beans1 cup (200 g)
- Tomato1 count (130 g)
- Parsley1 tablespoon (4 g)
- Lemon Juice1 tablespoon (15 g)
- Oregano1/2 tablespoon (2 g)
- Olive Oil1/2 tablespoon (5 ml)
- Canned Tuna in Water1 can (120 g)
Instructions
- 1
Step 1
For this recipe you need cooked beans.
- 2
Step 2
Cut the tomato into medium pieces.
- 3
Step 3
Drain and shred the tuna.
- 4
Step 4
Put the tomato, tuna and beans in a bowl. Mix.
- 5
Step 5
Add the fresh parsley and sprinkle with oregano.
- 6
Step 6
Season with olive oil, lemon juice and salt and pepper to taste.
Nutrition Snapshot
Macros and micros at a glance
56/ 100
Forkd Score · Moderate
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
507
Protein
36g
Carbs
22.5g
Fat
6.5g
Fiber
8.6g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
FishTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Tuna, Bean and Tomato Bowl can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Tuna, Bean and Tomato Bowl
How long does Tuna, Bean and Tomato Bowl take to make?
Tuna, Bean and Tomato Bowl takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tuna, Bean and Tomato Bowl?
Most ingredients in Tuna, Bean and Tomato Bowl can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tuna, Bean and Tomato Bowl?
Tuna, Bean and Tomato Bowl can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tuna, Bean and Tomato Bowl?
Tuna, Bean and Tomato Bowl is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Tuna, Bean and Tomato Bowl?
Tuna, Bean and Tomato Bowl is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Tuna, Bean and Tomato Bowl up or down?
Yes. Tuna, Bean and Tomato Bowl is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tuna, Bean and Tomato Bowl?
A large skillet, saucepan, or sheet pan works well for Tuna, Bean and Tomato Bowl. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Tuna, Bean and Tomato Bowl is cooked properly?
Tuna, Bean and Tomato Bowl is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Tuna, Bean and Tomato Bowl suitable for vegetarians?
No. Tuna, Bean and Tomato Bowl is not vegetarian as written because it includes Canned Tuna in Water.
Is Tuna, Bean and Tomato Bowl gluten-free?
Yes. Tuna, Bean and Tomato Bowl is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Tuna, Bean and Tomato Bowl?
Yes. This recipe includes Fish, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tuna, Bean and Tomato Bowl ahead of time?
Tuna, Bean and Tomato Bowl can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Tuna, Bean and Tomato Bowl for my calorie or macro goals?
Tuna, Bean and Tomato Bowl already lands in a fairly high-protein range at about 36 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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