- Combine the tuna fish, onions, beans, celery, olives, and capers.
- In a small bowl add all the ingredients for the dressing and mix vigorously.
- Add the dressing to the tuna fish mixture and toss gently.
- Serve on plates garnished with greens and drizzle a little olive oil on top if you like.
Saturday, 23 June 2012
Canned beans can be found in just about everyone's pantry. Canned tuna fish is a pantry staple as well. So when time is short or when the weather is hot, here is a delicious and nutritious salad that can be prepared in a jiffy. This is an easy, light meal that can be made for lunch or dinner without any cooking involved. Since childhood, I've seen one version or another of this salad on the tables of friends and relatives. It's popular in the Mediterranean and also popular in my house. Here are some quick nutrition facts: The tuna fish, of course, is high in protein and contains omega-3 fatty acids. Looking for more protein? Canned beans are a terrific and inexpensive health food. They are high in protein and low in fat. In fact, they contain no saturated fat and have no cholesterol. Beans are very high in fibre, calcium, folic acid, iron, and potassium. Tuna and bean salad is a wonderful addition to the cooking repertoire of those who are diabetic or need more protein in their diet. I give you my version, and I hope you try it!
For the salad:
1 small red onion, peeled and diced
2 (7-ounce ) cans water-packed tuna, drained
1 (15-ounce) can garbanzo beans, drained and rinsed
1 (15-ounce) can white or navy beans, drained and rinsed
1 tablespoon capers, rinsed
1 tablespoon chopped celery
A handful of pitted Greek olives (a combination of green and black ones would be nice)
For the dressing:
2 tablespoons parsley, finely chopped
1 tablespoon basil, finely chopped
black pepper to taste
a little salt (optional)
1 garlic clove, mashed and very finely chopped
½ teaspoon Dijon mustard
about 5 tablespoons olive oil
juice of one lemon
This salad can be prepared ahead of time and any left-overs can be stored in the refrigerator for an additional day.