Tinned tuna and kidney beans with tomato, red onion and lettuce, dressed with olive oil, and a slice of wholegrain bread. Ten minutes and no cooking.
- Ready in10 minutes
- Serves1
Ingredients
- 120 g tuna, canned in water (drained)
- 120 g kidney beans, canned
- 30 g onions
- 100 g tomatoes (incl. cherry)
- 10 g olive oil
- 80 g lettuce (romaine / mixed leaves)
- 1 slice wholegrain bread
Method
- Drain the tuna and the beans. Rinse the beans.
- Slice the onion thinly, chop the tomatoes and tear the lettuce.
- Toss everything together with the olive oil, a squeeze of lemon if you have it, salt and pepper.
- Serve with the bread.
What this plate gives you
Canned tuna in water is the leanest protein in the library, about 25 g per 100 g for almost no fat, and 120 g of it gives most of this salad’s 43 g. The kidney beans add 10 g of protein and most of the 10 g of fibre, a third of a 2,000-calorie day’s 28 g. At 449 calories it is a little under a quarter of that day. The only fat is the olive oil, so this is a lean lunch from the cupboard.
Swaps
- Cannellini or butter beans for the kidney beans: the same numbers, a softer bean.
- Canned salmon for the tuna: a little more fat and calories.
- Leave out the bread: 80 calories fewer.
Keeping it
The tuna and beans dressed in oil keep for two days in the fridge; add the leaves and tomatoes when you eat.
