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Three Bean and Tuna Salad

Preparation time: 15 minutes. Serves: 6

Cooking time: 5 minutes

Ingredients

  • 175g (6oz) French beans, canned, fresh or frozen
  • 200g (7oz) can tuna, rinsed and drained
  • 175g (6oz) canned butter beans, rinsed and drained
  • 175g (6oz) canned red kidney beans, rinsed and drained
  • 1 onion, finely sliced
  • 12 olives to garnish
  •  Salad leaves to serve

Dressing

  • 1 teaspoon Dijon mustard
  • 2 teaspoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon tomato puree
  • 1 small garlic clove, crushed
  • 2 tablespoons chopped parsley
  • Pinch of dried basil or oregano
  • Freshly ground black pepper

Procedure

  • If using fresh or frozen beans, lightly cook for 4-5 minutes in boiling water, or steam or microwave. Refresh under cold running water, and then drain well.
  • Flake the tuna and place in a bowl all the beans and the onion.
  • Mix together the dressing ingredients and pour over the bean and tuna mixture.
  • Toss lightly and garnish with olives. Serve on a bed of salad leaves.

Nutritional Tips

The many beans in this dish are abundant in cardio-protective nutrients. Combined with low-fat canned tuna, this salad is a healthy complement to any meal.

What do you think?

2 points
Legend

Written by Bro Jeff

Geoffrey is the Director and Managing Partner of Solid Rock Solutions. He is also an articulate Article Writer as well as Web-Researcher. Website: https://solidrocksolutions.co.ke

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