A rustic, flavorful salad with white beans, sweet roasted red pepper, crisp green pepper and sliced black olives coated in a Spanish herb and garlic vinaigrette.

A selection of classic Mediterranean vegetables coated in a herb and olive oil marinade then grilled until sweet, smoky and tender.

A delicious and nourishing pasta salad with cubed avocado, cherry tomatoes, walnuts, grated carrot and Kalamata olives, coated in a rustic rosemary-balsamic vinaigrette.

A mild, creamy and uniquely fragrant curry that combines Thai flavors with culinary influences from India and the Malay archipelago.

Packed with flavor and goodness, this Mediterranean-inspired sandwich is a great way of jazzing up a humble can of tuna.

A luscious and nourishing soup with pureed butternut squash and red lentils accented with fresh ginger and a subtle blend of Indian spices.

Succulent grilled, marinated pieces of chicken served in a warm flatbread with crisp salad vegetables and creamy tzatziki (Greek yogurt and cucumber sauce).

A vibrant Thai salad loaded with crunchy vegetables including red cabbage, cucumber, red pepper and carrot combined with roasted cashews and drizzled with a creamy cashew-lime dressing.

The Japanese diet is one of the healthiest and tastiest diets in the world. That’s why we put together this handy guide to traditional Japanese eating practices — which also includes lots of yummy Japanese recipes.

Not only are beans and lentils very nutritious, they can also taste very delicious when they’re prepared in traditional Mediterranean and Asian ways. Here are more than 30 of our tastiest and most nourishing bean and lentil recipes.

With a little imagination, and some inspiration from Mediterranean and Asian cuisines, it’s easy to take a humble can of tuna and turn it into an almost endless variety of tasty, nourishing dishes.