Serves 2, only 408 calories per serve
200 g frozen Edamame beans
2 spring onions, trimmed and thinly sliced
1 x 110 g can tuna, in olive oil or springwater
15 g fresh coriander, flat-leaf parsley, leaves roughly chopped.
1 1/2 tablespoons live apple cider vinegar
3 tablespoons extra virgin olive oil
2 large handfuls of mixed salad leaves
Cooked ancient grains of your choice (optional)
Tip the edamame beans into a heatproof bowl, and pour some water from a just boiled kettle over them. Stir them and leave for 1 minute and the beans will thaw very quickly. Drain them in a colander and rinse under cold water. There's no need to cook them at all. The beans will pop out of the pods easily and are ready to use.
Break the tuna into flakes, and add to a bowl with the beans, spring onions, and fresh herbs.
Whisk the vinegar and olive oil dressing together until emulsified, drizzle over the salad, and season with sea salt and ground black pepper.
Toss well together.
Just before serving, fold in the leaves.
Mr. HRK likes a little bit of heat in his food, so sometimes I sprinkle over a pinch of crushed dried chill flakes for a bit more bite.
Save the roots of the coriander, store them in a bag in the frig, and chop and saute them for use in other dishes.
Add a square of dried Nori seaweed, cut into little pieces, for some extra flavour and omega-3. (Thanks Michael Mosley for this tip.)
Tuna packed in olive oil doesn't always need to be drained for the salad, you just need 110 g of tuna meat.
Keep some cooked whole grains, such as quinoa and burghul wheat in covered containers in the refrigerator, and add a few tablespoons to this salad for each person. Or grains can be purchased in packets, precooked at the supermarket. Without the grains, this salad is only 408 calories.
Hoping you have a happy and healthy weekend,