Mixed bean and tuna salad

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Serves: 1

Time to make: 5 mins

Ingredients

More weights & measures

½ x 300g can four-bean mix, drained, rinsed

1 tablespoon sliced oil-free sun-dried tomatoes

1 small Roma tomato, chopped

1 stalk celery, diced

¼ firm ripe avocado, diced

½ Lebanese cucumber, diced

95g can tuna in spring water, drained, flaked

½ cup baby rocketarugulaX

½ cup baby spinach

1 tablespoon balsamic vinegar

Instructions

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1 Combine bean mix, tomatoes, celery, avocado, cucumber, tuna and salad greens in a bowl. Season with freshly ground black pepper and drizzle with balsamic to taste. Toss to combine.

Variations

This is a light lunch. To make it heartier, add some cooked rice or gluten-free pasta.
One small bag of ingredients makes this recipe plus four other tasty, healthy lunches – see On-the-job: One list makes five lunches.

HFG tip

Make a dip for a snack with remaining beans: mash with herbs and a dash of olive oil.

Nutrition Info (per serve)

Calories 330 cal

Kilojoules 1380 kJ

Protein 32 g

Total fat 9 g

Saturated fat 3 g

Carbohydrates 25 g

Sugar 8 g

Dietary fibre 15 g

Sodium 690 mg

Calcium 230 mg

Iron 6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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