Mixed Bean and Tuna Salad


  • 1 can of corn
  • 2 cans mixed beans (drained)
  • 1 red capsicum, chopped
  • 1 green capsicum, chopped
  • 2 tomatoes, chopped
  • 2 carrot, grated
  • 500g spinach leaves
  • 1 red onion, diced
  • 2 Tb parmesan cheese, grated
  • 1x 180 g of tuna in spring water or olive oil (well drained)


  • See ‘Healthier Salad Dressings’ recommendation Asian Vinaigrette


  1. Open the cans and drain out excess liquid.
  2. Grate the carrot. Chop and mix all salad ingredients.
  3. See healthier Dressings method for your dressing of choice.
  4. Keep in the fridge or cooler bag until serving.
  5. Stir in dressing when ready to eat – yum!


  • Make this ahead and pack the salad components in to clear glass jars or salad container. Layer the different coloured vegetables for a rainbow effect. The tuna is best added immediately prior to eating.
  • Canned salmon also works well in this recipe. Tuna and salmon are both good sources of omega 3 fats which are generally lacking in Western diets. Omega 3 fats help reduce inflammation and promote optimal brain function, mood and heart health.