Short on time but still want something satisfying and fresh? This tuna, green bean and chickpea salad delivers on all fronts. It’s quick to make, packed with punchy flavours, full of texture, and with a zingy mustardy dressing with just a pop of cumin to make it feel far more exciting than your average throw-together salad.
It’s light but filling, and ideal for those evenings when you want dinner sorted in literally just minutes without compromising on taste (it also makes a cracking lunch box salad too, with no soft lettuce leaves to go wilting!).
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Yields:
4
Prep Time:
6 mins
Cook Time:
4 mins
Total Time:
10 mins
Cal/Serv:
299
Ingredients
400g
fine green beans, trimmed
400g
tin chickpeas, drained
3
large roasted peppers from a jar, drained and sliced
2
x 110g tins/pots no-drain tuna steak in spring water, broken into large chunks
Large handful flat-leaf parsley, roughly chopped
FOR THE DRESSING
2tsp.
Dijon mustard
Juice 1 lemon
4Tbsp.
extra virgin olive oil
1/4tsp.
ground cumin, optional
1
large echalion shallot, finely sliced into rings
1
preserved lemon, deseeded and finely chopped
Directions
Step 1For the dressing, in a large bowl, whisk mustard, lemon juice, oil, cumin (if using) and plenty of seasoning. Stir in the shallot and preserved lemon. Set aside.
Step 2Cook the beans in a medium pan of boiling salted water for 4min, adding the chickpeas for the final 1min, to warm them through.
Step 3Drain the beans and chickpeas and rinse briefly under cold water just to stop the cooking. Drain again and add to the dressing bowl with the peppers; mix well. Add the tuna and parsley. Toss together gently, tip on to a large platter or 4 plates and serve.
Boost the protein
Add an extra dose of omega-rich proteins and make this more like a classic Niçoise and add some quartered boiled eggs to the salad. Add them after mixing everything together at step 3 - you may like to reserve a little spoonful of the dressing to sprinkle over them.
Making it for lunch?
If you're making this ahead to enjoy later, cook the beans and chickpeas and toss with the dressing and peppers according to the recipe, then leave to cool before mixing in the tuna and parsley. Pack into a sealable container or containers and chill until shortly before serving.
Per Serving:
Calories: 299
Fibre: 8g
Total carbs: 16g
Sugars: 3g
Total fat: 14g
Saturated fat: 2g
Protein: 23g
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An experienced and highly skilled team of food writers, stylists and digital content producers, the Good Housekeeping Cookery Team is a close-knit squad of food obsessives. Cookery Editor Emma Franklin is our resident chilli obsessive and barbecue expert, who spends an inordinate amount of time on holidays poking round the local supermarkets seeking out new and exciting foods. Senior Cookery Writer Alice Shields is a former pastry chef and baking fanatic who loves making bread and would have peanut butter with everything if she could. Her favourite carb is pasta, and our vibrant green spaghetti is her weeknight go-to. Lover of all things savoury, Senior Cookery Writer Grace Evans can be found eating crispy corn and nocellara olives at every opportunity, and will take the cheeseboard over dessert any time (though she cannot resist a slice of tres leches cake). With a wealth of professional kitchen know-how, culinary training and years of experience between them, they are all dedicated to ensuring every Good Housekeeping recipe is the best it can be, so you can trust they’ll work (and if they don’t – we’ll have the answer for why*) every time (*90% of the time the answer is: “buy an separate oven thermometer”!).
Emma is Cookery Editor for Good Housekeeping and loves nothing more than sharing her bottomless enthusiasm for all things food and drink with anyone who wants to learn (and even those who don’t!). From super simple one pan suppers to showstopping wedding cakes and everything in between, there’s very little that doesn’t come out of her kitchen. When not developing recipes, writing features or styling food for photography she can be found hiding behind the mountain of cookery books that’s slowly overtaking her house, or exploring restaurants, food shops and festivals in search of the next big thing to share with readers. On the rare days when she’s not thinking about food, you’ll find her in a cosy pub at the end of a long walk with her dog and expert food taster, Angua.
