Directions:
- Firstly open the can of red kidney beans and drain and rinse them. Leave them for a minute so all the liquid has drained away. Slice all of the salad stuff so they are about the same smallish, bite size pieces. No need to chop the capers, just leave them whole.
- Gently flake the drained tuna into the bowl of salad. I prefer to use the tuna that is packed in brine, for the extra flavour, but you can use the oil or springwater type too. Just try to get the chunk style because the sandwich style can sometimes be a little mushy!
- To make the dressing just stir together the oil and lemon juice and season with salt and pepper. Pour over the salad and gently toss, being careful not to break up the tuna too much. You probably won’t need all of the dressing so you can store it in the fridge to use on other salads or you might be inspired to make this again!
- If you have a small, whole lettuce, you can slice it into quarters and just put a whole quarter on the plate. Otherwise a good sized chink will do as long as it is nice and crunchy. Pile up the salad next to the lettuce and if you like, drizzle a little of the dressing over the lettuce as well.
- You can also add some flat leaf parsley for extra zing but, sadly,I left my fabulous herb garden behind at my old house and this new one isn’t happening yet so I didn’t have any to put in!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 175.69 Kcal (736 kJ) | ||
| Calories from fat | 126.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.11g | 22% | |
|---|---|---|---|
| Sodium | 27.71mg | 1% | |
| Potassium | 260.36mg | 6% | |
| Total Carbs | 10g | 3% | |
| Sugars | 1.81g | 7% | |
| Dietary Fiber | 2.5g | 10% | |
| Protein | 3.13g | 6% | |
| Vitamin C | 9mg | 15% | |
| Iron | 0.8mg | 5% | |
| Calcium | 17.1mg | 2% | |
| Amount Per 100 g | |||
| Calories | 198.68 Kcal (832 kJ) | ||
| Calories from fat | 143.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.96g | 22% | |
|---|---|---|---|
| Sodium | 31.33mg | 1% | |
| Potassium | 294.43mg | 6% | |
| Total Carbs | 11.3g | 3% | |
| Sugars | 2.05g | 7% | |
| Dietary Fiber | 2.83g | 10% | |
| Protein | 3.54g | 6% | |
| Vitamin C | 10.2mg | 15% | |
| Iron | 0.9mg | 5% | |
| Calcium | 19.3mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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