Butter bean, tuna and parsley salad
- Prepare
- less than 30 mins
- Cook
- no cooking required
- Serve
- Serves 2
This meal prep salad is full of protein and fibre to help you hit your health goals and can be thrown together in 5 minutes. It's robust enough to keep well in the fridge for a few days and won't go all soggy and sad on the journey into work as some salads can.
Each serving provides 318 kcal, 23.6g protein, 16.2g carbohydrate (of which 2.8g sugars), 15.6g fat (of which 2.4g saturates), 9.2g fibre and 0.84g salt.
By Elly Curshen
Ingredients
- 1 garlic clove, grated
- 1 lemon, zest and 2 tbsp juice
- 2 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- 400g tin butter beans or cannellini beans, drained and rinsed
- 1 tbsp very finely chopped red onion
- 1cm/½in piece red chilli, very finely sliced (optional)
- 125g tinned tuna, drained
- 30g/1oz fresh flatleaf parsley, stalks sliced very finely chopped and leaves roughly chopped
- salt and freshly ground black pepper
Method
To make the dressing, mix the garlic, lemon zest and juice, oil and mustard in a small bowl. Season well with salt and pepper. Whisk together until emulsified.
Put the beans, onion and chilli, if using, in a large bowl. Pour in the dressing and stir everything together to coat well in the dressing. Fold though the tuna gently.
Add the parsley and toss everything well. Season with salt and pepper and serve or divide into portions and keep in the fridge for up to 3 days.
Recipe tips
If you are using tuna that is packed in olive oil, use the oil from the tin instead of some or all of the olive oil.
