Tuna, tomato and feta panzanella salad

Author: Caroline Trickey - BSc (Physiology and Biochemistry), BNutrDiet

Photographer: John Paul Urizar

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This classic Italian salad is a great way of using up leftover bread and is ready in only 15 minutes!

Serves: 4

Time to make: 15 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

800g tomato medley mix, halved
1 small red onion, finely sliced
400g can no-added-salt cannellini beans, drained
1 tablespoon capers, drained, rinsed
3 anchovy fillets in oil, drained, roughly chopped (optional)
12 black olives, pitted, halved
½ bunch basil, leaves picked, washed and roughly torn
4 slices wholemeal or rye sourdough bread
2 tablespoons red wine vinegar
1 tablespoon olive oil
1 heaped teaspoon
Dijon mustard
½ teaspoon honey
1 clove garlic , finely chopped
2 x 125g cans tuna slices in oil, drained
50g reduced-fat feta, crumbled

Instructions

1 Place the tomatoes on base of serving dish. Sprinkle over onion, the cannellini beans and capers, anchovies, olives and half of the basil. Toast the bread.

2 Whisk together vinegar, olive oil, mustard, honey and garlic. When bread is toasted, tear into large chunks. Evenly distribute over salad, pour dressing over, and toss to combine.

3 Top with tuna, feta cheese and garnish with the remaining basil leaves. Place in the middle of the table and allow everyone to help themselves.

Nutrition Info (per serve)

Calories 337cal

Kilojoules 1586kJ

Protein 29.6g

Total fat 12.7g

–Saturated fat 3.1g

Carbohydrates 30.6g

–Sugars 5.9g

Dietary fibre 8.6g

Sodium 939mg

Calcium 158mg

Iron 3.6mg

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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