The bean and tuna salad with cherry tomatoes is a light, fresh, and delicious bean salad.
Perfect for consuming legumes in the summer but not only.
• Regarding the beans, I prepare several portions to have a small and practical stock in the freezer:
– cook the fresh beans in a pressure cooker;
– cook the black-eyed beans in a pressure cooker.
By doing this, you just need to defrost them in time, and the salad will be ready in a few minutes without using canned legumes.
Otherwise, remember that dried legumes require soaking [12-24 hours].
If you have doubts about the quantities to prepare, I have noted the weight variations of legumes from raw to cooked: beans raw and cooked weight.
It is important to know that tuna in oil has a higher energy content than fresh tuna due to the calories of the preserving liquid, while the content of calories and noble fats remains unchanged.
To overcome this inconvenience, you can buy it naturally or drain it well and then season it with a drizzle of extra virgin olive oil.
Recently, I found a light canned tuna at the supermarket containing very little extra virgin olive oil and 60% less fat than the traditional product in olive oil, I find it excellent as it is more compact than the one preserved naturally.
As with other canned products in oil, it should be consumed occasionally.
I completed my bean and tuna salad with cherry tomatoes.
Regarding the preparation time, consider:
• 30 minutes for cooking the beans in a pressure cooker;
• 10 minutes for preparing the salad.
If you use ready-made beans, calculate only the preparation time of the salad.
For my salad, I used borlotti beans.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cuisine: Italian
Ingredients
- pre-cooked beans (for 2 people)
- 2 canned tuna 60 g (naturally or drained)
- to taste cherry tomatoes
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste apple cider vinegar (or lemon juice)
- 1 drizzle extra virgin olive oil (raw)
- to taste chopped parsley
Tools
- 1 Bowl or Salad Bowl
Preparation
Prepare the beans following the procedure described in:
– cook the fresh beans in a pressure cooker;
or, if you already have them ready in the freezer, defrost a double portion.
Drain them thoroughly, we need them dry.
Beans
Pour the beans into a large bowl or salad bowl.Tuna
Drain the tuna and break it into pieces
Add the tuna to the beans.Cherry Tomatoes
Wash the tomatoes thoroughly.
Cut and remove the peduncle part if deemed necessary.
Cut each berry vertically into halves or quarters.
Add the cherry tomatoes to the beans and tuna.Season with:
• a pinch of salt;
• a pinch of pepper;
• a few drops of apple cider vinegar or lemon juice;
• a drizzle of oil;
• parsley;
and mix.Plate up.
Your bean and tuna salad with cherry tomatoes is ready.
Bon appétit!
You can store it in the fridge, making sure to take it out half an hour before eating so it becomes soft and light again.
Pairing with pasta, rice, or other grains allows for better absorption of the legumes’ proteins.
The grains included in these dishes actually compensate for the amino acids missing in the legumes, allowing for a complete amino acid pool.
Preferably choose whole grains.
For further insights: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all the nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and food combinations indicated in your food plan.
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