Soft Lemon Herb Tuna & White Bean Mash Cups

Ingredients

• 150 g canned tuna in water, drained — flaked with a fork
• 200 g canned white beans, drained and rinsed — rinsed well
• 80 g plain greek yogurt, 2% fat — none
• 15 ml lemon juice — freshly squeezed if possible
• 10 ml olive oil — none
• 5 g fresh parsley — finely chopped optional
• 1 pinch fine salt — to taste
• 0.5 g ground black pepper — to taste optional

Instructions

1. Add the drained white beans to a small saucepan with 1–2 tablespoons of water and warm over low heat for 3–4 minutes, just until heated through but not boiling.
2. Transfer the warm beans to a bowl and mash with a fork or potato masher until mostly smooth and creamy, leaving a few small pieces for texture.
3. Stir in the drained, flaked tuna, greek yogurt, olive oil, lemon juice, salt, and pepper (if using), mixing until a soft, spoonable mash forms.
4. Fold in the finely chopped parsley, adjusting lemon juice and salt to taste so the flavor is bright but still mild.
5. Spoon the mixture into 2–3 small ramekins or cups and, if desired, warm gently in the microwave for 20–30 seconds to serve slightly warm rather than hot.
6. Serve in small portions, eating slowly; you can pause between a few spoonfuls and refrigerate the rest if your appetite is very low.