High proteinVeg-heavy

Tuna, Egg & Bean Salad

A salad with enough in it to be dinner.

25 min Serves 1 Stove, Saucepan

Per serving

659

kcal

51.8 g

protein

53.1 g

carbs

27 g

fat

7.9 g protein per 100 kcal · 8.9 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Tuna120 g
  • Egg110 g
  • Green beans120 g
  • Potato200 g
  • Olive oil15 g
  • Lettuce (romaine)60 g
  • Balsamic vinegar(optional)10 g

Method

  1. 1Boil the potatoes; add the beans for the last four minutes and the eggs for seven.
  2. 2Cool the eggs under the tap and peel.
  3. 3Build on the leaves, tuna flaked over, dressed hard.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.
Boiling eggsShow

Timed from lowering the eggs into already-boiling water, for medium-to-large eggs straight from the fridge.

  1. Lower the eggs gently into boiling water on a spoon.
  2. Soft, runny yolk: 6–7 minutes. Jammy: 8 minutes. Hard: 10–12 minutes.
  3. Lift them into cold water to stop the cooking. Peel from the wide end, under running water.
Dressing a saladShow

Dressing is the oil, acid (lemon or vinegar) and seasoning that make a salad taste of something.

  1. A simple dressing is about 3 parts oil to 1 part lemon juice or vinegar, with a pinch of salt.
  2. Shake it in a jar with the lid on, or whisk with a fork in a small bowl.
  3. Add it just before eating and toss gently so every leaf is coated. Dressed leaves go soggy if left to sit.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.