Tuna and white bean salad
Serves: 4
Time to make: 25 mins
Total cost: $22.00 / $5.50 per serve
(at time of publication)
Ingredients
- 700g new or baby potatoes, sliced or halved
- 50g semi-dried tomatoes, chopped
- 2 teaspoons capers, finely chopped
- 2 bunches asparagus, halved
- 2 x 185g cans tuna in spring water, drained
- 400g can cannellini beans, drained, rinsed
- 1 red onion, sliced
- 4 cups mixed rocket and spinach
- 3 tablespoons oil
- 3 tablespoons vinegar
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Instructions
1 Cook potatoes in lightly salted water until tender. Drain. Return to pan. Add tomatoes and capers. Shake to coat potatoes evenly.
2 Plunge asparagus in boiling water and cook for 2 minutes. Drain then add to potatoes with tuna, beans and onion.
3 Line a salad bowl with rocket and spinach mix. Add tuna salad ingredients. Mix oil and vinegar together and pour over as a dressing then serve.
Variations
Make it vegetarian: Replace tuna with 2 roughly chopped vegetarian sausages or mushroom and herb flavoured burgers.
Nutrition Info (per serve)
-
Calories 406cal
-
Kilojoules 1700kJ
-
Protein 30g
-
Total fat 12g
-
–Saturated fat 2g
-
Carbohydrates 40g
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–Sugars 7g
-
Dietary fibre 11g
-
Sodium 590mg
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Calcium 160mg
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Iron 5.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
