Fresh Beetroot, Tuna & Feta Salad

Clean, colourful, and full of vibrant flavour, this salad brings together protein-rich tuna, earthy beetroot, crisp cucumber, and creamy feta. A drizzle of olive oil and a squeeze of fresh lemon tie it all together for a light yet satisfying meal that feels as good as it looks.

Bright, simple, and nourishing, this salad is a celebration of fresh, wholesome ingredients. Each bite balances earthy, juicy, and creamy textures, while the zesty lemon and rich olive oil lift the flavours perfectly. Quick to assemble and full of protein and vitamins, it’s a go-to for a light lunch, post-workout refuel, or an easy, feel-good meal any day of the week.

Ingredients

(Serves 1)

1 small cucumber, sliced or chopped

5 cherry tomatoes, halved

1 small whole cooked or canned beetroot, cut into small wedges

95 g canned tuna in spring water, drained

1 tbsp extra virgin olive oil

Juice of ½ lemon

25 g feta cheese, crumbled

1 tbsp fresh mint leaves, chopped

Salt and pepper, to taste

Method

1. Prepare the ingredients
Drain the tuna and set aside. Chop the cucumber into small chunks, halve the cherry tomatoes, and cut the beetroot into wedges. Crumble the feta and roughly chop the mint leaves.

2. Assemble the salad
In a medium bowl, neatly arrange cucumber, cherry tomatoes, beetroot, tuna, feta, and mint as shown - this makes for a beautiful presentation if serving immediately.

3. Dress and toss
Drizzle with 1 tbsp olive oil and a squeeze of juice from ½ lemon. Season lightly with salt and pepper. Toss gently until evenly coated.

Nutrition Snapshot (approx.)

Calories: ~310 kcal

Protein: ~28 g

Fat: ~17 g (mostly from olive oil and feta)

Carbohydrates: ~8 g

Fibre: ~2 g

Key Nutrients: Vitamin C, Omega-3s, Calcium, Folate, Iron, Potassium

Optional Nourish Pairings

For an extra nutrient boost:

¼ avocado (for healthy fats and fibre)

A handful of rocket or baby spinach (for iron and folate)

Sprinkle of sunflower or pumpkin seeds (for crunch and magnesium)

Quinoa or brown rice (for complex carbs if you need a more filling meal)

Fresh, balanced, and nourishing - a simple salad that celebrates real food and mindful eating.