The green bean salad with tuna and eggs is so good, easy and quick that everyone agrees on it. A unique dish full of flavors but also light and fresh, perfect to enjoy in the nice season.
It’s a rich mixed salad that you can serve as a side dish or even as a main course, especially on warm summer evenings, when you prefer to bring something fresh and tasty to the table.
This rich and nutritious salad is also ideal for a picnic or a quick and light lunch at the office.
The green bean salad is a very versatile recipe that can be prepared with the ingredients you like the most, those in season or simply those you have at home in your pantry or fridge.
The idea of adding eggs and tuna makes this dish rich and substantial, while other vegetables contribute to give color as well as taste and lightness.
But like with any salad, you can change something to meet your tastes or needs.
Easy to prepare, easy to transport, in short, the green bean, tuna, and egg salad is a rich and tasty dish that you can also reserve for your first trips to the sea.
In fact, this salad is not heavy and will provide you with the right nutrition with plenty of taste and lightness.
I preferred cooking the green beans in a pressure cooker for a simple reason?
Cooking in a pressure cooker is healthier.
Compared to boiled green beans that are immersed in water, this cooking allows to better preserve vitamins and minerals, giving us better flavors and aromas, so we can also say it is a healthy recipe.
But you can cook the green beans however you like.
However, pay attention to the dressing, if you want to get a light recipe you just need to season the green beans with a drizzle of extra virgin olive oil raw and the flavors you like the most.
I also like it simply with a little vinegar or lemon along with the oil.
Anyway, beans are also good in potato salads, strudels, and savory pies or to prepare omelets with mixed vegetables.
We can enjoy it at room temperature or cold from the fridge, and prepare it in advance to have it ready to serve when needed.
- Difficulty: Very easy
- Cost: Economical
- Rest time: 30 Minutes
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Boiling
- Cuisine: Italian
- Seasonality: Spring, Summer
- Energy 314.75 (Kcal)
- Carbohydrates 19.40 (g) of which sugars 10.44 (g)
- Proteins 22.29 (g)
- Fat 17.81 (g) of which saturated 4.02 (g)of which unsaturated 4.97 (g)
- Fibers 5.49 (g)
- Sodium 884.25 (mg)
Indicative values for a portion of 220 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 for the Green Bean Salad with Tuna
- 1.76 lbs green beans
- 4 eggs
- 5.64 oz canned tuna in oil (drained weight)
- 1 can sweet corn, drained (small)
- 1.76 cups cherry tomatoes
- leaves basil
- salt
- to taste extra virgin olive oil
- 1 fresh spring onion (optional)
Tools
- Pressure Cookers
- Saucepan
- Colander
- Bowl
Steps for the Green Bean Salad with Tuna
First, clean the green beans, trimming the ends.
(Without using scissors or knives).
We need to break the ends by pulling them down along with the possible string, which you find only when the beans are a bit grown.
Young green beans usually don’t have it.
Wash the green beans thoroughly with water and baking soda
But the most used and known cooking method is boiling.
But I’ll leave you with other cooking alternatives, choose the one you prefer.
Boiled. Put water in a pot and bring it to a boil. Then insert the green beans so that they are entirely covered by liquid.
As soon as the water starts boiling again, reduce the heat and cook the green beans over low heat for 7/8 minutes until tender but still crunchy.
Steamed. To steam the green beans, use a steamer or a basket to insert into a pot with some water to bring to a boil.
Also here, the cooking time should not exceed 5/7 minutes, after which you should put them in cold water with ice to prevent them from darkening.
Microwave. If you want to save time and energy, you can also prepare the green beans in the microwave. Using a steaming container, insert the covered legumes into the oven, cooking for 5 minutes at maximum power.
Remove the container, stir and continue cooking for another 5 minutes. After letting everything rest for 5 minutes, season and serve.
If cooking them in a pressure cooker
Cook on high heat and as soon as the pot goes under pressure move it to a small burner on minimum flame for 7/8 minutes.
This cooking time is ideal, especially if you want to stew them or toss them in a pan.
If you want them more cooked, extend the cooking time by a few minutes.
Be careful not to burn yourself and after turning off the heat, release the steam from the pot by lifting the valve.
Remove the lid and drain the green beans from the water.Drain them and let them cool.
(The cooking of the green beans might vary depending on their size, feel them).
Put the eggs in a small saucepan with cold water, bring to a boil, and, once boiling, cook for 9 minutes.
After the cooking time.
Drain the eggs, slightly crack the shells just enough to make them crack, and put them to cool in cold water.
By doing so, once they are cooled, the shells will come off more easily.
Wash the cherry tomatoes and cut them in half (if large, into quarters) and add them to the green beans, along with the drained canned corn.
Add the tuna and the hard-boiled eggs sliced. (If you like a spring onion, you can add it, I didn’t have any otherwise I would have put it).
Season with olive oil, salt, and if you like, some vinegar or lemon.
Then place on a serving plate
Scent with basil leaves.
Your green bean, tuna, and egg salad is ready to be served!
Fresh and flavorful, what a delight.
Enjoy your meal.
Notes
How to choose fresh green beans. Fresh green beans should be chosen based on their color, which should be uniform, and the pod, intact and firm. When bent, they break easily and do not have wrinkles on the outer part.
Storage
The green bean salad keeps in the fridge for 1/2 days in an airtight container.
Tips
Don’t like tuna? Replace it with fresh mozzarella balls, so it also becomes a vegetarian dish.
Do you have diabetes and can’t eat corn? Don’t add it or you can replace it with an avocado or whatever you prefer.
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