TUNA & WHITE BEAN SALAD, budget friendly, low-fat, almost instant

Packed with protein and fibre, it's delicious, quick, easy & satisfying

first posted 2016

Tuna Salad, Italian Style 
'Fabulous low-cost lunch for 4!' 'Wouldn't have believed how quick & easy it is'Tasters

Everyone has a favourite recipe for tuna salad; this one grew out of need.  

A product had to be tested, guests were starving and wanted something substantial quickly.  

The result - Tuna & White White Bean Platter - was rather pleasing.  It offered good strong flavours, a wonderful mix of textures, carbs that are good for you and a bold, creamy dressing.

It's another versatile dish.  If there's time, add fresh green beans or tenderstem broccoli dropped into boiling water for 3 mins and blanched in cold water.  Sliced hard boiled eggs will add colour.  Those with a penchant for heat can add finely diced fresh chilli or chilli flakes.  

The antipasti mix of artichokes, olives and vine tomatoes came from M&S, reduced from £3 per 180 gms to just over £2 as part of a 3 for 2 offer. 

Cost: £4
Serves: 4

Ingred:
   1 tin tuna drained 
   1-2 x 400gm white beans, drained and rinsed, OR 600gm/21oz cooked, reconstituted dried beans
    all the artichokes & sun-blush tomatoes and half the olives in a container of M&S antipasti selection, or a small handful of each from other sources (If the budget is tight, add the olives, a generous handful of finely sliced peeled celery and/or blanched frozen peas and/or corn) 
    1/2 small red onion, in small dice   
    a generous handful radishes, topped, tailed, halved & thinly sliced 
   a fresh chilli, seeds & membrane removed, finely diced OR a couple of pinches of chilli flakes (opt)
    Pepper & salt
    salad leaves or fresh spinach

   1 recipe Creamy Balsamic Vinaigrette (scroll down) 

Method:

1. Wash salad leaves and pat dry with paper towels
2. Prepare vinaigrette; set aside
3. Place rinsed & drained beans in a large bowl; add onions, artichoke hearts & sun-blush tomatoes if using, olives, any other veg &  chilli
4. Stir in enough dressing to moisten but not overwhelm 
5. Fork tuna into mixed-size chunks; stir into bean-veg mix; taste; add more dressing if necessary, pepper & a little salt
6. Spread salad leaves on a plate and pile on the tuna salad 
7. Serve with a crusty French stick or, for the yeast-phobic, square rice cakes, or Matzo crackers

Creamy Balsamic Vinaigrette

    6-8 tbsp olive oil

     2 tbsp balsamic vinegar
     1 grated clove garlic
     good pinch salt and 1/4 tsp pepper, pref. coarsely ground
     2 rounded tsp wholegrain mustard
     1/2 tsp sugar, honey or maple syrup (opt)
     2-3 tablespoons thick Greek 0-fat yoghurt
Pour all ingredients into a jar with a tight fitting lid; shake until thick & blended. Check seasoning.

Comment:
'This is so delicious for something put together so easily.' 'Hard to believe something so fabulous was so quick & easy.' Local Conservative Office

                                                  More tuna on Navigation Bar: Recipes I/Fish 

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.