Mix up your salads this summer – add raw vegetables at their peak, such as crisp sugar snap peas here. This salad is based on the classic Italian summer salad, but with extra veggies to make more balanced lunch. Tuna packed in olive oil is juicier and more delicious than tuna in water; just drain off most of the oil, leaving a little to make a ready-made salad dressing.
Makes 1 lunch
200g canned tuna in olive oil, drained and flaked
a squeeze of lemon juice
1/2 x 400g can of cannellini beans, rinsed and drained
2 spring onions, thinly sliced
1 handful of sugar snap peas, sliced diagonally
1 handful of small cherry or vine tomatoes, cut in half
1 handful of rocket
a few mint or basil leaves (optional)
sea salt and freshly ground black pepper
Bold: ingredients from Carpenters
- Put the tuna in a bowl or lunch box. Add a squeeze of lemon juice and season with a little salt and black pepper.
- Add the cannellini beans, spring onions, peas, tomatoes and rocket leaves.
- Tear the mint or basil leaves over the top, if using, and put the lid on or eat straight away.
Tuna is a rich source of vitamin B3 which supports the nervous system and helps to maintain healthy cholesterol levels.
Packed, by Becky Alexander & Michelle Lake (Dip ION mBANT) is published by Nourish, £12.99. Becky writes the food column for The Herts Advertiser and Michelle runs Mission Nutrition, a nutritional therapy consultancy based in St Albans.