Tuna and cannellini bean salad

Written by Catherine Saxelby on Monday, 19 October 2009.
Tagged: dinner, easy, health, healthy cooking, healthy eating, high fibre, low GI, lunch, Mediterranean, nutrition, omega-3, salad

  • Ready In: 10 minutes
  • Prep Time: 10 minutes
  • Cooking Time: Nil
  • Serves: 4
Tuna and cannellini bean salad

Here's one of my favourite salads made using two cans plus a helping of grains. Easy yet full in flavour, this salad gets better the day after as the flavours develop. The beans makes it low GI and high in fibre, while the tuna adds protein and those all-important minerals iodine and potassium.

 

Ingredients

  • 400g/13oz can cannellini beans, drained and rinsed
  • 400g/13oz can tuna, drained and flaked
  • 1/2 cup (30g) cooked quinoa
  • 1/2 small purple onion, finely chopped
  • 2-3 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice or white wine vinegar
  • 3 tablespoons chopped parsley
  • 8 small or 4 large black Kalamata olives, cut into slivers
  • 2 handfuls (100g) baby rocket (arugula) or mixed salad leaves

Directions

  1. Combine drained beans, tuna, quinoa, onion, oil, lemon juice or vinegar, parsley and olives in a large bowl. Toss to mix well.

  2. Pack tuna salad and rocket into separate airtight containers and chill until ready to serve. The tuna salad can be left covered in the refrigerated overnight until ready to serve - in fact the flavours mix together nicely and improve over time.

  3. To serve, place one quarter of the rocket onto a serving plate and place the tuna-cannellini mix on it. Serve with crusty sourdough bread.

Variations

  • Serve with cubes of avocado on top. Use 1 small or 1/2 medium avocado. Add just before serving with the rocket.
  • Serve with bocconcini (balls of baby mozzarella), cut into halves, stirred through just before serving.
  • No quinoa? Use 1/2 cup cooked brown rice or freekeh or farro wheat instead.
Catherine Saxelby

About the Author

Catherine Saxelby knows nutrition! She is an accredited nutritionist, food commentator, blogger and award-winning author. Her latest book Catherine Saxelby's Food and Nutrition Companion answers all those tricky questions on healthy eating, diets and supplements. It draws together a lifetime of advice and gives you all you need to know to eat right! It's a complete A to Z. A handy desk go-to reference.