Tuna, bean and corn salad

This week, we’ve been trying to incorporate more vegetables into our diet, following on from the news that we should now all be consuming seven portions a day, not five! (For an account of how this has gone down in these parts, please read How much fruit and veg? The view from the Hamlet).

tuna kidney bean corn salad

This simple salad (taken from BBC GOOD Food, 101 Low Fat Feasts) scores high on the healthy eating stakes. It is also dead simple and quick to make, an ideal weekday supper.

To make Tuna, bean and corn salad, you will need

  • Can of tuna chunks (drained)
  • Can of sweetcorn (drained)
  • A few jalapeno peppers, very thinly sliced
  • Can ready-to-eat red kidney beans (drained)
  • A couple of handfuls of mixed salad leaves
  • Generous pinch of mild chilli powder
  • Small red onion finely chopped
  • A tablespoonful of extra virgin olive oil
  • 2 teaspoonfuls of fresh lemon juice.

Making the tuna, bean and corn salad is simplicity itself.

  1. Mix beans, corn, tuna, onion and peppers. Season to taste.
  2. Arrange salad leaves between two plates or shared dish.
  3. Pile the tuna salad on top.
  4. Mix well together the oil and lemon juice and drizzle over the salad.
  5. Sprinkle finely with the chilli powder.
  6. Serve with crusty bread.

This meal easily serves two, and can be scaled up or down, according to taste and what is available.

Joining with Honest Mum’s #TastyTuesday. Joining too with a Mummytoo’s #RecipeoftheWeek.

Tasty Tuesdays on HonestMum.comLink up your recipe of the week

 

About sarah

Old enough to know better, still young enough not to care. Property lawyer, sometime developer, writer and mother, coffee lover and cat-napper. I blog about life as a mum in North Wilts.
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12 Responses to Tuna, bean and corn salad

  1. Jenny says:

    This looks yummy and sounds healthy too. We all love tuna in this house so I will have to bookmark this one for sure to test out on them. Thanks for sharing. #tastytuesday

    • sarah says:

      Thanks Jenny. Love tuna too and this makes an interesting change for us as we are usually using it in pasta! The chilli flakes also really give it a lift!

  2. Oh, I like the look of this for the boys; I could replace the tuna with something else for me :) #TastyTuesdays

  3. Mummy Says says:

    Looks delicious and so healthy. I think I’ll give this a go – it’s the kind of thing it would be great to have some leftovers of in the fridge for the next day’s lunch too. Thank you x

  4. Looks great and healthy too. I think it would make a great packed lunch.

  5. Mel says:

    This salad looks perfect for our lunchboxes! I love a bit of red onion in salads. I will definitely be trying it. Mel #TastyTuesdays

  6. Honest Mum says:

    Oh wow, love the sweet beet with tuna, such a vibrant, healthy salad. Thanks for linking up to #tastytuesdays

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