Butter Bean & Tuna Salad
A Quick & Easy Lima Bean Salad Recipe with Tuna, Chilli & Herbs
Oct 29, 2009
Health fundis say that we should all eat more legumes. According to the Duke University Medical Center, legumes are low in calories, contain no cholesterol and very little fat, and pack plenty of complex carbohydrates (if you're still scared of carbs, remember that they are responsible for providing energy to the muscles and brain). Moreover, beans are a good source of B vitamins, potassium and fibre, which promotes digestive health, and may help to reduce cholesterol and prevent some kinds of cancer .
Lima beans are a good choice for those that claim that they 'don't eat beans'. These flat, wide white beans have a subtle taste and creamy texture, which probably explains why they're also called 'butter beans'.
Serves 4.
Lima Bean & Tuna Salad Ingredients
- 1 can (approx. 14 oz) lima beans/butterbeans (400 g)
- 1 can (approx. 6.5 oz) tuna (185 g)
- 1/2 red chilli
- 1/2 cup fresh soft herbs
- 1 shallot
- 1 clove garlic
- Salt & pepper to taste
Lima Bean & Tuna Salad Directions
- Drain and rinse the lima beans/butterbeans. Drain the can of tuna.
- Cut a red chilli pepper in half lengthways and scrape the seeds out. Set one half aside (you only need 1/2 a chilli for this recipe). Finely chop. Make sure to wash your hands thoroughly after handling chillies (and be sure not to touch your face until you've washed your hands!)
- Finely chop some fresh soft herbs (the following herbs are recommended for this recipe: basil, dill, parsley, cilantro/coriander, chervil and arugula/rocket, but use what you have available).
- Peel and finely chop the shallot and garlic.
- Add all the ingredients to a bowl and mix thoroughly. Season to taste with salt & pepper and serve.
Lima Bean & Tuna Salad Tips & Suggestions
- Because there's nothing that can wilt, salads like this Lima Bean & Tuna Salad make an excellent addition to any lunch box (make sure to pack seperately in a small bowl with a lid). Just add some fruit, like grapes or an apple and/or a simple sandwich, such as cheese with tomato and cucumber on whole wheat bread (always make sure to pat dry tomato and cucumber slices between layers of kitchen paper first or you will end up with soggy bread) , and you're good to go. This salad is also great for picnics and potlucks.
- Some people are a bit scared of eating beans because of their less pleasant side effects. Using herbs like dill and cilantro/coriander are a tasty way to alleviate some of the gastrointestinal discomforts that are often associated with eating legumes.
 |
