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,
That's a very nutritious and tasty salad!ReplyDelete
Thanks Angie, I couldn't believe how delicious it actually was.Delete
Complimenti per questa gustosissima insalatona!ReplyDelete
Thanks so much LeaDelete
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i love edamame and i love tuna! i make a similar salad to this, with couscous. so satisfying to pop those wee green beans out of their pods:)ReplyDelete
Thanks Sherry, Couscous is a great idea and could be added to this salad. Salads in Summer are so versatile.Hope you are feeling stronger each day my dear. Take care.Delete
Neat dish -- loads of flavor, and very healthy. Perfect. Thanks!ReplyDelete
Thanks so much KR, I wasn't expecting this dish to be such a hit. I'll be making it frequently during summer. Hope you are well.ReplyDelete
Tuna and bean salads are really popular, and recipes for variations on this theme are everywhere. Using edamame beans is a nice change from the more usual white or cannelini beans.ReplyDelete
best... mae at maefood.blogspot.com
Thanks Mae, I can understand why this combo is so popular in a salad. I hadn't seen it anywhere, but these beans are now going to be on my menu plans very often.Delete
I keep having trouble posting comments, so I hope this one goes through. :)
During lockdown, tuna and bean salads became a regular on our table… but never with edamame. This sounds so incredibly good and much fresher. I must try it!
Thanks so much David, yes I received your comment. This is the first dish I made with edamame, and now I always have a packet of them in my freezer. I had some edamame as a tapas meal at a Japanese restaurant recently, sprinkled with sea salt and oh my they were amazing. Hope you are well.Delete
Looks yum 🙂!ReplyDelete
Thanks so much Shirley for your comment, it's great to hear from you.Delete
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This salad is right up my alley! I know I would enjoy it and for a work lunch it would be perfect.ReplyDelete
Tandy this is the perfect lunch dish, and the ingredients can be easily kept in the pantry and the freezer. Hope you are well.Delete