Tuna Nicoise Salad
Salads can often get negative press, but I love a warm salad, especially one as tasty and filling as this! It's a little protein heavy as there's so much protein in the beans and spinach, as well as the wheat, but you can't have a nicoise without egg and tuna so I've just reduced the amounts of these compared to the normal versions...
Ingredients
- 100 g dried puy lentils (or green)
- 100 g bulgur wheat
- 2 eggs
- 300 g green beans
- 200 g baby spinach
- 12 sundried tomatoes (chopped)
- 30 g pine nuts
- 1 can tuna (in spring water)
- 2 tbsp oil from sundried tomatoes
- 3 tbsp balsamic vinegar (to taste)
Instructions
- Cook the lentils in boiling water per the packet instructions (approx 30 mins).
- Cook the bulgur wheat in boiling water per the packet instructions (approx 20 mins).
- Hard boil the eggs for 10 mins (rinse and then add them to the lentil or bulgur wheat pan), then run under cold water to cool. Peel and slice once cool.
- Meanwhile, put the beans on to steam for 10 mins. Allow to cool for a couple of mins or rinse briefly with cold water (so they don't make the spinach wilty).
- Serve the beans on a bed of spinach and bulgur wheat, topped with lentils, tuna, pine nuts, sliced eggs, sundried tomatoes and drizzled with oil and balsamic vinegar.
Notes
Prep Tips:
The lentils and bulgur wheat can be cooked in advance so that prepping lunch is easier.
Can be eaten hot or cold - find out which you prefer...
Health Tips:
Try to choose organic sun-dried tomatoes in an olive or rapeseed oil, rather than a vegetable oil, as these are so much better for you with higher levels of omega 3 and less omega 6, which will help you keep your omegas balanced and reduce inflammation.
Eco Tips:
Try to get your veg out of packaging. Beans can be difficult, so look for frozen ones in recyclable bags (tesco's do them!). Baby spinach is harder to get, but very easy to grow in a small space or flowerpot in your garden - possibly one of the best veg to home grow as it's so much better for you fresh.
NUTRITION: Amount and (% RDA)
Calories: 416kcal (21%)Carbohydrates: 48g (16%)Protein: 25g (50%)Fat: 16g (25%)Saturated Fat: 2g (13%)Trans Fat: 1gCholesterol: 97mg (32%)Sodium: 204mg (9%)Potassium: 1149mg (33%)Fiber: 16g (67%)Sugar: 8g (9%)Vitamin A: 5416IU (108%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 8mg (40%)Vitamin B5: 2mg (20%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 27mg (33%)Vitamin D: 1µg (7%)Vitamin E: 5mg (33%)Vitamin K: 261µg (249%)Calcium: 131mg (13%)Copper: 1mg (50%)Folate: 267µg (67%)Iron: 7mg (39%)Manganese: 3mg (150%)Magnesium: 174mg (44%)Phosphorus: 410mg (41%)Selenium: 41µg (59%)Zinc: 3mg (20%)
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