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Salad with tuna and green beans

Tuna and Green Bean Salad

Fresh, wholesome, light, with a zesty dressing! This tuna and green bean salad is quick and very easy to make. It's plenty filling thanks to the fish and eggs, and the combination with fresh vegetables will please anyone who eats balanced.

katushafin

Recipe author

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Composition / ingredients

Servings:

Lettuce leaves

Tomatoes (small, or 2 large, or 12 cherry)

Green beans

150

Eggs (boiled)

Canned tuna

100

Olive oil

Lemon juice

Mustard (mild)

0.5

Ground black pepper

Salt

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 36 % 5 g

Fats 43 % 6 g

Carbohydrates 21 % 3 g

83 kcal

GI: 100 / 0 / 0

Cooking method

Cooking time: 30 min

Step 1:

How do you make a tuna and green bean salad? Gather your ingredients. Any salad greens work as a base — I used iceberg and spinach. Hard-boil the eggs ahead of time and cool them. If the beans are frozen, there's no need to thaw them. Use tuna packed in water, not oil, and drain off the liquid.
Step 2:

Boil the green beans in salted water for 5–7 minutes. Then drain them in a sieve and rinse them with cold water — that keeps them bright green. Let them cool.
Step 3:

Gather the ingredients for the dressing. Use any mild mustard. Mine has seeds, but that's not essential. Plain vegetable oil works in place of olive.
Step 4:

How do you make the dressing? Whisk all the ingredients together into a smooth emulsion. Add salt and pepper to taste.
Step 5:

Tear the lettuce leaves into a bowl. It's important to tear them by hand — cutting with a knife makes the greens oxidize and wilt faster. Wash, dry, and cut the tomatoes — large ones into wedges, cherry ones in half. Add them to the salad, along with the cooled beans.
Step 6:

Drizzle half the dressing over the salad and toss gently with two forks.
Step 7:

Peel the eggs and cut them into quarters. Arrange them on top of the salad, then scatter the tuna over the top. Drizzle on the rest of the dressing. Serve right away. Enjoy!

This salad is delicious — I've been making it for a long time, on a regular basis. I especially love this dressing with whole-grain mustard; the seeds add an interesting note. I often add honey to the dressing, but that's a matter of taste — not everyone likes sweet and salty on the same plate. Salads like this, made from fresh greens and vegetables, don't keep long: the vegetables release juices and the greens wilt fast, so serve them right away and dress them just before serving. As an alternative, you can layer the ingredients without mixing, refrigerate, and drizzle the dressing on right before serving (just don't toss it then). Quail eggs would look lovely here. To make it more filling, add boiled potatoes — then it's much like the famous salade niçoise.
Shake the can before you buy it: the more liquid you hear sloshing, the less fish inside.
How do you hard-boil eggs? To keep them from cracking, start them in cold water over low heat. Boil for 9 minutes after the water comes to a boil, then transfer to cold water to cool. The sudden temperature change makes them easier to peel.
Make salads only from fully chilled ingredients. A salad made with warm ingredients can spoil quickly.