Pea, Tuna And White Bean Salad With Lemon Dressing

Pea, Tuna And White Bean Salad With Lemon Dressing

1 hour

Serves 4

Quick Budget Low cals

Nutritional information

PER SERVING (4) 302 kcalories, 39g protein, 26g carbohydrates, 3g fat, 0.8g saturated fat, 13g fibre, 5g sugars, 3.31g sodium.

Nutrition - as well as the nutritional value of the Peas this recipe contains: vitamin C, B complex vitamins, beta cartotene, calcium, magnesium, selenium, iron, manganese, molybdenum, potassium and quercitin plus other antioxidants from the herbs.

Ingredients

400g frozen peas

425g can tuna, drained

1/2 red onion, peeled and finely diced

440g can of cannellini beans, drained and rinsed

3 tbsp roughly chopped flat leaf parsley

2 tbsp capers

1 cucumber, peeled, deseeded and cut into chunky batons

150g spinach leaves, blanched

Juice of 2 lemons

2 tbsp olive oil

Sea salt and freshly ground black pepper to season

Method

Cook the peas in slightly salted boiling water for two minutes and refresh under cold water. Place the peas, tuna, onion, beans, parsley, capers, cucumber and spinach in a bowl and turn gently.

Mix the lemon juice and olive oil together in a bowl and season with sea salt and black pepper. Toss salad in the lemon dressing .

Serve with crusty bread and butter.

Serves 4

Tips

The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)