Salad recipe: Tonno e fagioli (Tuna and cannelini bean salad)

With summer pretty much here in Sydney, I thought some tasty salad recipes were in order.

Salads are not just the lettuce tomato cucumber boringness that one would normally conjure up in one's mind. There are so many salads that are not only tasty, but healthy, refreshing and nourishing- not to mention they "hit the spot" in hungry bellies.

Try this one, with more to come.

Preparation time: 10 minutes.

Tonno e fagioli salad

1 x 400g can of cannellini beans, drained and rinsed.

1 x 200g can of tuna (in spring water). Drained.

1/2 cup fresh mint, roughly chopped

1/2 cup flat leaf parsely, roughly chopped.

1/2 red capsicum, sliced finely

1 x punnet grape or cherry tomatoes, halved.

2 spring onions, shredded

1/2 red onion, sliced finely

1 tb mini capers

Optional: finely chopped red chilli, for some heat.

Salt

Black pepper

Extra-virgin oil.

Optional: 1 tb whole egg mayonnaise, for extra creaminess.

Method

1. In a large mixing bowl, add the beans, tuna and onion and toss through.


2. Add the chopped vegetables, salt to taste and toss lightly.


3. Dress with the olive oil, (and mayo) with plenty of freshly cracked pepper and a sprinkling of capers.


4. Serve with crusty wholemeal sourdough and good olive oil.

• Makes ~3 small serves, or 2 just hearty serves in my household!

This is a great hearty lunch, full of protien, vegetables and low GI carbohydrates, with virtually no saturated fats.

This salad transports well, so its a great picnic salad or lunch at work/school.

Can be kept in the fridge for up to 2 days.

Enjoy! It's one of our faves.