Beans can be cooked in so many different ways, they are tasty and, like all the pulses, are the best source of protein from plant foods, have little fat, many complex carbohydrates, fiber, potassium, phosphorus, calcium, iron and vitamins. You should serve pulses at least once a week and use them as often as possible in salads and many other ways. The bean and tuna salad is filling can be served as a main dish with toasted brown bread.
Ingredients 250 gr. butter beans 1 large or two small cans tuna fish either in oil or water 1 – 2 green onions thinly sliced 1 small cucumber cubed 1 large red pepper thinly sliced 2 tablespoons parsley chopped ½ bunch arugula (rocket) roughly chopped 1 tomato cut in small pieces 1 small chili pepper finely sliced (if liked) Salt 3 – 4 tablespoonfuls olive oil 1 – 2 tablespoonfuls lemon juice or vinegar
If you use dry beans, put them in a bowl with lots of water to soak the previous night. The following day, rinse them and boil them in fresh water until soft. Alternatively, you can use canned butter beans.
If you use tuna fish in oil, drain off the oil, as much as possible. Break up the fish and put it in a salad bowl together with the drained beans and all the other ingredients. Lightly beat the oil with the vinegar of the lemon juice and some salt. Drizzle it over the salad, toss it lightly and serve.
Serve as a salad or light lunch with toasted brown bread, some olives and feta cheese.