The POTATO, GREEN BEAN AND TUNA SALAD is a simple and fresh dish that is also nutritious and tasty — perfect to bring to the table in the summer months when you are looking for good, simple and light food. It requires little time to prepare, also because the cooking of the potatoes and green beans can be done in advance, leaving only portioning of the ingredients and dressing at serving time.
It is a straightforward salad, as you can see, yet very well balanced and therefore suitable even for those who want to stay in shape without losing the energy needed for an active day: the carbohydrates from the potato, the protein and vitamin C from the green beans, together with the minerals from the tomatoes and the protein and “good” fats from the tuna make the dish truly balanced. Moreover, and indispensably, the flavors combine wonderfully and the salad becomes a real symphony of tastes for our palate.
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- Difficulty: Very easy
- Cost: Economical
- Rest time: 1 Hour
- Preparation time: 10 Minutes
- Portions: 4 servings
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer
- Energy 249.47 (Kcal)
- Carbohydrates 25.60 (g) of which sugars 2.87 (g)
- Proteins 10.36 (g)
- Fat 12.52 (g) of which saturated 1.80 (g)of which unsaturated 1.32 (g)
- Fibers 3.52 (g)
- Sodium 318.58 (mg)
Indicative values for a portion of 250 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 1.1 lb new potatoes
- 1 1/3 cup green beans
- 2 salad tomatoes
- 3 oz tuna in oil (drained)
- as needed extra virgin olive oil
- as needed salt
FOR THE POTATO, GREEN BEAN AND TUNA SALAD YOU WILL NEED
- 1 Pot
- 1 Salad bowl
- 1 Knife
- 1 Bowl
PREPARATION: POTATO, GREEN BEAN AND TUNA SALAD
Thoroughly rinse the new potatoes under running water. Then place them in a large pot, completely cover with cold water and add salt. Put on the heat and let them boil over medium heat for 25 minutes. Test with a fork — when it slides in easily the potatoes are cooked.
Drain and let them cool. Meanwhile, trim, halve and wash the green beans. Then boil them in salted boiling water for 10 minutes. Drain them into ice water to stop the cooking, and once cold drain them again.
Cut the potatoes in half or into quarters depending on their size and place them in a bowl along with the green beans, tomatoes and the tuna drained of its preserving oil. Dress with extra virgin olive oil, salt and mix well.
Transfer the potato, green bean and tuna salad to the fridge and let it rest for up to 1 hour so all the flavors can meld together. If you prefer, you can also enjoy it warm — it’s equally delicious.
