This recipe is a healthy variation on a classic salade niçoise from southern France. It makes a very easy light lunch or you can serve it with crisp lettuce and ripe tomatoes for a more substantial supper dish.
Preparation: 10 minutes
Cooking: 10 minutes
- 1 red pepper, cut in half lengthways and deseeded
- 175g (6oz) French beans, trimmed and cut in half
- 1 x 185g (6 z) can tuna in brine, drained
- 1 x 400g (14oz) can butter beans, drained and rinsed
- 2 spring onions, chopped
- a few drops of balsamic vinegar
- 2 tablespoons coarsely chopped fresh coriander
- freshly ground black pepper
- Preheat the grill to medium and then place the red pepper, skin-side up, on the grill pan. Grill for about 5 minutes, until the skin blisters and blackens.
- Remove the pepper from the heat and leave to cool in a covered container or a sealed plastic bag. The trapped steam will enable you to remove the skin more easily.
- Meanwhile, steam the French beans for 4–5 minutes. They should be tender but still have some bite. Immerse the beans immediately in a bowl of cold water to stop the cooking process and help retain their vibrant colour. Drain thoroughly.
- When the red pepper pieces are cool enough to handle, remove the charred skin, ribs and seeds, and chop the flesh into small chunks.
- In a large bowl, mix together the chunks of tuna with the red pepper, French beans, butter beans and spring onions.
- Sprinkle with a few drops of balsamic vinegar and the coriander. Add a good grinding of black pepper and serve immediately.
- If you don’t have any butter beans in the store cupboard, don’t despair. Red kidney beans or speckled borlotti beans will taste just as good and add more colour. You can even make it with a mixture of canned beans, including haricots and flageolets, for a really pretty dish.
- Add two quartered medium-sized, hard-boiled eggs to make a more filling meal. This will add 73 kcal, 7g protein and 5g fat per portion.