There is a certain fatigue of children or week nights that hits after a full day: the content in its refrigerator feels little inspiring and the temptation to reach the application to carry strong. But with pleasure, I have been trying to make decisions for which my future self will thank me, and that means making a healthy homemade dinner with ingredients that feed my body in the best way.
Enter: this Mediterranean white tuna and white beans. When it’s too hot to turn on the oven and I need to join quickly, it is easy -to -cooking food that never disappointed me. And just because it is simple, it does not mean that the flavor is cleaned. It is very delicious and has enough ingredients inspired by nichesis so that I feel that I am channeling south of France Vibes, even if I am only preparing dinner after a long working day.
This is perfect to help romanticize the routine of your event. Light a candle. Put a good playlist. And do something really nutritious (which produces many leftovers for lunch the next day).
A pantry salad, but make it high
Here is one thing that I love of this recipe: it is made of ingredients that I almost always have in my pantry. But when it is thrown with the correct ingredients and a blatant homemade vinaigrette, it becomes much more than the sum of its parts.
The base of this salad is tuna full of oil (this part is No Skip negotiable to the child full of water, trust me), creamy Cannellini beans and a handful or pasta. I used gluten -free chickpea paste for a bit of additional protein and texture, but really, any saved pasta will work.
A salad that feeds you
Beyond the flavor, this salad verifies all the boxes when it comes to balanced nutrition. Is full of:
- Thin protein From tuna and white beans to stay full and support muscle recovery (especially important if you have had an occupied day or fit into a training).
- Fiber From beans, arugula and chickpea paste to support digestion and stabilize blood sugar.
- Healthy fats From olive oil and olives, which help their body absorb nutrients and keep the skin shining.
- Greens and herbs Like the arugula and the parsley that bring antioxidants, vitamins and that fresh and spicy kick that makes the whole dish feel alive.
Keep this lemon vinaigrette at hand
This is the dressing that I do repetition and never ages. It is lemon, garlic and full of tasting of chopped shalots, parsley and mustard dijon. Simply shake it in a bottle with good olive oil, and you have a vinaigrette that honestly touches well anything—The folded vegetables, chicken, just a dip for raw vegetables. I strongly recommend making a double lot on Sunday to have a masonry bottle of this vinaigrette in The Ready throughout the week.
A non -boring meal preparation salad
In addition to being very easy, this salad Endurance. I love to dine, then pack the leftovers in a container for lunch the next day. And I’m always excited to eat it for the second time. The arugula withers enough to soften in the vinaigrette, and the flavors only improve over time.
It is perfect for that week when you want to make some good decisions without spending your preparation of Sunday’s food. Simply double the recipe and keep it into the refrigerator for lunch to wear or a light dinner that does not feel like a repetition.
Exchanges and ideas to do it
As always, feel free from Riff this base recipe. Exchange in the rina for the arugula. Add the cherry tomatoes if you explode from your garden. Use Farro instead or pasta. The canned salmon is just a great submarine for tuna if your vibrates is more! This recipe is flexible, indulgent and full of great flavor.
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Let me know if you succeed and leave a qualification and review below if you do. Move to obtain the recipe from this mediterranean tuna and white beans salad.
Description
A non -cooked and protein salad that knows summer in southern France. It is perfect for a fast week dinner or a makeup lunch.
For vinaigrette:
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1 clove of garlic, chopped
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Six and juice or 1 lemon
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1 tablespoon dijon mustard
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1 small, finely chopped shalot
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2 tablespoons of chopped fresh parsley
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? Mug of extra virgin olive oil
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Kosher Salt and newly ground black pepper, to taste
For salad:
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8-12 ounces of tuna full of oil, drained
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1 (15 oz) Canlini beans, rinsed and drained
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4 ounces of paste saved (you can wear chickpeas or other gluten -free paste if you wish, I used half of a station box)
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4 Rúcula cups
- 1/2 Cups Black olives dentated, in half
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1/2 finely shaved shalota
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Cook the pasta According to the package instructions. Drain and rinse with cold water. Set aside.
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Make the vinaigrette: In a mason jar, combine garlic, lemon zest and juice, dijon mustard, shallot, parsley and olive oil. Season with salt and pepper. Assure the member and stir well until it is emulsifier.
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Assemble the salad: In a large bowl, combine cooked pasta, tuna, beans, arugula, shaved shallot and olives. Sprinkle with the vinaigrette and mix gently until everything is well covered.
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Serve immediately (I strongly recommend the dough of toasted dough or the crunchy mass on the side!) Or store in an airithight container in the refrigerator for up to 2 days.
Keywords: White tuna bean salad
