This fresh flavoured prebiotic bean recipe comes together fast, using store cupboard ingredients.
Punchy quick pickled red onions add crunch and a sweet sharp edge to the lemony herb dressed beans & tuna.
It’s perfect for a picnic, lunchbox or lunch for friends. You can prepare ahead & assemble at the last minute or tuck in straight away.
The salad tastes best at room temperature, so if you’ve stored it in the fridge, bring the dressed beans up to room temperature before you eat.
Stash any leftovers in the fridge for lunch the next day, then stir through a squeeze of lemon juice & a handful of rocket.
Double or triple the quantities below to feed a crowd. It makes a gorgeous addition to a buffet table for party food & is gluten free.
Prebiotic : Red onions | Cannellini beans
Lemony Tuna Parsley And Cannellini Bean Salad With Quick Pickled Red Onions Prebiotic Bean Recipe
Yield 2 helpings
- 1 x 400g tin cannellini beans drained & rinsed
- 1 x small tin tuna in brine, drained (drained weight approx. 100g)
- for the quick red onion pickle
- 100ml red wine vinegar
- 1 small red onion
- for the dressing
- 1 tsp lemon juice
- 1 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- Freshly ground black pepper
- to serve
- 3 tbsp flat leaf parsley leaves
- 50g rocket leaves
- 10 baby plum tomatoes, halved (optional)
- freshly ground black pepper
Peel & halve the red onion and slice as finely as you can into half moons. Toss into a bowl & tip over the red wine vinegar. Stir to coat, then cover to steep.
Whisk the dressing ingredients together in a medium bowl. Tip in the beans, then stir with a fork to coat with the dressing. Lightly crush about half the beans with the back of the fork, stir again so the beans absorb the dressing.
You can prepare ahead to this stage, then cover & refrigerate the dishes of onions & beans in the fridge, for up to a day in advance.
To serve, chop the parsley leaves finely & fold through the beans. Flake the tuna roughly through the bean mix, then spoon onto a bed of rocket leaves. Drain the excess red wine vinegar from the onions and scoop the onions on top of the salad. Top with the halved baby plum tomatoes if using and grind a dusting of black pepper over the plate.
Courses salad / side dish / mains / lunch / dinner
Cuisine high fibre / prebiotic / probiotic