Meal Prep · No-Cook · Three Ways

Bean Bowl

Three interchangeable versions of the same bowl — white bean & tuna, black bean & corn, or chickpea & roasted pepper — all sharing one creamy mayo-yogurt dressing. Ready in 15 minutes. Keeps well.

Servings 4 servings

Prep 15 min

Cook None

Keeps 3–4 days

Scale recipe

Ingredients

White Bean & Tuna

2 cans (400g each) cannellini beans, drained and rinsed
2 cans (145g each) tuna in olive oil, drained
200 g cherry tomatoes, halved
200 g cucumber (~½ large), diced
80 g red onion (~½ medium), finely sliced
20 g flat-leaf parsley, leaves picked

Black Bean & Corn

2 cans (400g each) black beans, drained and rinsed
250 g corn kernels (frozen, thawed; or 1 drained can)
200 g cherry tomatoes, halved
200 g cucumber (~½ large), diced
80 g red onion (~½ medium), finely sliced
20 g fresh coriander, leaves and tender stems

Use lime juice instead of lemon in the dressing for this version.

Chickpea & Roasted Pepper

2 cans (400g each) chickpeas, drained and rinsed
200 g roasted red peppers (jarred), drained and sliced
150 g cherry tomatoes, halved
200 g cucumber (~½ large), diced
80 g red onion (~½ medium), finely sliced
30 g pitted olives, halved (optional)
20 g flat-leaf parsley, leaves picked

Dressing — all options

3 tbsp mayonnaise
3 tbsp full-fat Greek yogurt
2 tbsp lemon juice (or lime for Option B)
1 tsp Dijon mustard
½ tsp fine salt, plus more to taste
¼ tsp black pepper

Method

1

Drain and rinse

Drain the beans (or chickpeas) into a colander and rinse well under cold water. Shake off the excess. Pat dry with a clean towel if you want them to grip the dressing better rather than dilute it.
2

Prep the vegetables

Halve the tomatoes, dice the cucumber into 1–2 cm pieces, and finely slice the red onion. If the onion is very sharp, soak in cold water for 5 minutes to mellow it. For Option B, thaw corn fully and drain any liquid.
3

Make the dressing

In a small bowl, whisk together the mayonnaise, yogurt, lemon juice (or lime for Option B), Dijon, salt, and pepper until smooth. Taste — it should be creamy, slightly tangy, and well-seasoned before it goes on the beans.
4

Combine

Tip the beans and all the prepped vegetables into a large bowl. Pour over the dressing and toss gently to coat. For Option A, fold in the drained tuna in large flakes — don't break it up too much. For Option B, add the corn. For Option C, add the roasted peppers and olives.
5

Finish and season

Scatter over the fresh herbs. Taste and adjust — more lemon, salt, or a splash of olive oil if it feels flat. Serve straight away or cover and refrigerate. If making ahead for meal prep, keep the dressing separate and toss just before eating.

Nutrition

Per 1 serving (~300 g) · Option A — estimates only

        Calories
        285
        kcal
      

Protein 24 g

Fat 7 g

Carbohydrate 24 g

Fibre 7 g

Figures shown for Option A (Tuna & White Bean) with full dressing, per serving (~300 g). Options B and C will differ: Option B is lower protein without tuna; Option C is similar in fibre but slightly higher in fat if olives are included. All options are high in plant fibre and make a complete meal.

Notes

Keeping

All three options keep 3–4 days refrigerated. For the best texture, keep the dressing separate if making more than a day ahead. The tuna version is best day 1–2; beans and chickpeas hold up well through day 4.

Gazpacho pairing

Classic red gazpacho is a natural match. White (ajo blanco) gazpacho works too — its creamy almond base contrasts the sharp dressing nicely, though the flavour is more assertive. Taste both together before committing.

The dressing

Half mayo, half yogurt is the baseline. Lean more yogurt for a lighter result, more mayo for richness. A pinch of smoked paprika or ground cumin suits Options B and C particularly well.

Switching options

All three use the same method and dressing — only the base ingredients change. You can combine options (e.g. chickpeas + tuna) without issue. The amounts are written so each option makes a filling four-portion batch.