Green bean feta and tuna salad
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Prep Time
10 Minutes
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Cook Time
10 Minutes
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Yield
1
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Difficulty Level
Easy, Quick
Ingredients
- 1 x 185g can Safcol Tuna in Springwater, drained
- 500g green beans, ends removed
- 1 cup cherry tomatoes
- ½ red onion, finely sliced
- 150g smooth feta, cubed
- 1 tablespoon olive oil
- lemon juice
- freshly ground pepper
Instructions
- Preheat oven to 210°C.
- Place tomatoes on a baking tray lined with baking paper, pour olive oil over and roast for approximately 10 minutes or until the outsides begin to char.
- Whilst tomatoes are roasting, steam the green beans until they are just cooked through but are still crisp. Drain then rinse under cold water immediately until they are cold.
- Arrange the beans on a large plate or bowl and scatter over the red onion, chunks of tuna and feta. Remove the tomatoes from the oven and pour any juice that has gathered on the baking paper into a small jug, add the juice of half a lemon and freshly ground pepper. Arrange the tomatoes on the salad then pour over the jug of dressing.
| Servings: | 4-6 |
| Ready in: | 20 Minutes |
| Course: | Lunch, Side |
| Recipe Type: | Salad |
| Ingredient: | Tuna |
Green bean feta and tuna salad
Hearty and healthy this green bean feta and tuna salad is delicious in its simplicity with the roasted tomatoes creating bursts of juicy flavour.
A healthy must-try salad
Ashleigh Feltham (MNutrDiet)
This is a salad which is a meal on its own and does not need to be a side to a meal. The quality protein in the Safcol tuna assists with a feeling of satiety. Tuna is a great source of many vitamins and minerals including B12 and choline which is needed for normal central nervous system function. Tuna also contains iodine and selenium which allows your thyroid to produce hormones needed for a healthy metabolism.
Green beans contain fibre which adds to the fullness you feel after the meal. Green beans are a good source of vitamin A which is needed for optimal immune system function and eye health. Green beans contain folate which is needed to make and repair the DNA in your body. Cherry tomatoes provide your body with lycopene which helps to keep your heart healthy, reduce your risk of some cancers and keeps your prostate healthy if you are a gentleman.
Red onion and lemon juice are a good source of vitamin C. Vitamin C is needed to make the protein collagen which keeps your ligaments, tendons, and skin healthy. Onions are also a good source of folate and vitamin B6 which is needed to make red blood cells. Onions contain potassium to help lower your blood pressure. Olive oil has heart-healthy fats called monounsaturated fats. Both the omega-3 fat and monounsaturated fat promote healthy cholesterol, which reduces your risk of heart disease.
Feta increases protein levels in this salad and is a source of calcium to keep your bones and teeth strong. Feta is also a good source of vitamin B6 and B12. This is a healthy must-try salad.
If you like tuna, be sure to check out our tuna recipes page for more inspiration!
