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Tuna bean salad

Prep time less than 30 mins
Cook time less than 30 mins
Serves 2
by Justine Pattison

Similar to a tuna Nicoise, this salad has the addition of canned beans for extra fibre. Use drained and rinsed red kidney beans if you can’t find mixed beans. With a GI of 50 this meal is <a href=_http_/www.bbc.co.uk/food/collections/high-protein_low-gi_recipes__high.html protein, low GI</a> and provides 390 kcal per portion.

Method


  1. Cook the green beans in a pan of boiling water for 4 minutes. Plunge them into a bowl of very cold water.

  2. Cook the eggs in a pan of boiling water for 8 minutes. Drain in a sieve under cold running water until cold. Peel and cut the eggs into quarters.

  3. For the dressing, whisk the oil, vinegar and mustard in a large bowl until thick. Season with black pepper.

  4. Add the green beans, mixed beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on top and add the hard-boiled eggs. Season with black pepper.

Ingredients

  • 100g/3½oz green beans, halved
  • 2 free-range eggs
  • 400g tin mixed beans, drained and rinsed
  • 100g/3½oz cherry tomatoes, halved
  • 4 spring onions, thinly sliced
  • 160g tin tuna steak in water, drained

For the dressing

  • 1 tbsp extra virgin olive oil
  • 1 tsp red wine vinegar
  • 1 tsp Dijon mustard
  • freshly ground black pepper

Shopping List

Tuna bean salad

Fruit and vegetables

Tins, packets and jars

Cooking ingredients

Dairy, eggs and chilled

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