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).
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.
- Mix beans, corn, tuna, onion and peppers. Season to taste.
- Arrange salad leaves between two plates or shared dish.
- Pile the tuna salad on top.
- Mix well together the oil and lemon juice and drizzle over the salad.
- Sprinkle finely with the chilli powder.
- 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.