Tuna and Mixed Bean Salad with Pita Bread

Serves 4

410 can ‘no-salt' mixed canned beans
200g can tuna steak in spring water, drained
2 tomatoes, roughly chopped
2 chicory or 2 little gem lettuces, trimmed and sliced
1 small red onion, peeled and finely sliced
1 garlic clove, peeled and crushed
1 tbsp extra virgin olive oil
3 tbsp chopped fresh parsley
Freshly squeezed juice and finely grated or pared zest of 1 lemon
4 wholemeal pita bread, warmed
Freshly ground black pepper

Method

Empty the beans into a sieve and rinse under cold running water. Tip into a large serving bowl and add the tuna, tomatoes, chicory or little gem, red onion, garlic, oil, parsley and lemon juice and zest.
Toss together lightly and season to taste with ground black pepper. Split the pitta breads and fill with the tuna mixture or serve alongside the tuna and bean salad with a few fresh, green leaves.

Nutritional information per serving:

325 kcals
5g fat (of which 1g saturated fat)
27g protein
45g carbohydrate
8g fibre
1g salt

Health Facts

Canned beans have a low GI rating and are an excellent source of soluble fibre, as well as providing B vitamins and protein. They are also a useful source of iron. The vitamin C from the tomatoes and lemon juice makes it easier for the body to absorb the iron from the beans.

You Are What You Eat Tips

This salad also tastes great when mixed with cooked chopped chicken instead of the tuna. Alternatively, for a highly nutritious vegetarian dish, leave the tuna out, and just add some coarsely grated carrot and courgette with a sprinkling of sesame seeds for a highly nutritious vegetarian dish.
This recipe is also perfect as a packed lunch to take to work or school and brilliant for picnics too.

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