Tuna and Bean Salad


Ready in under 15 minutes

If you’ve got tins of tuna in your cupboard, you’re never far away from being able to make a quick meal whether it’s a sandwich, jacket potato, pasta bake, or in this instance, a tuna and bean salad from Justine Pattison.

There are only 139 calories per serving in this meal (if serving four), so you can afford to give yourself a more generous helping if there’s just two of you. Try to add the balsamic vinegar just before you tuck in, to ensure the salad remains as fresh as possible.

For other tuna ideas, check out tuna and sweetcorn cheat’s jackets, tuna niçoise wrap, tuna butterbean salad and simple tuna and sweetcorn pasta salad.

Recipe: Tuna and Bean Salad

Calories: 139 per serving

Serves: 4

Book: Justine Pattison: Without the Calories – Quick and Easy

Prep time: Approx 15 mins

Cooking time: n/a

Ingredients:

  • 2 x 120g cans tuna steak in water or brine (drained)
  • 400g can cannellini  beans (drained and rinsed)
  • ½ small red onion (thinly sliced)
  • 1 red pepper (deseeded and cut into roughly 2cm chunks)
  • ¼ cucumber (cut into roughly 2cm dice)
  • 12 pitted black or green olives, drained and halved
  • 100g cherry tomatoes (halved)
  • 15g flat-leaf parsley (leaves roughly chopped)
  • 1-2 tbsp thick balsamic vinegar
  • Ground black pepper

Cost per portion: Approx £1.24

Method:

Tip the tuna into a bowl and flake into chunky pieces with a fork. Scatter the beans into the same bowl and add the onion, pepper, cucumber, olives (if using), cherry tomatoes and parsley.

Toss all the ingredients lightly, divide between four plates or transfer to small, lidded containers and keep chilled until ready to eat. Drizzle with balsamic vinegar and season with freshly ground black pepper.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s