Tuna, Butter Bean and Courgette Ribbon Salad
Inspired by techniques from Serious Eats.
A light, mayonnaise-free tuna salad: chunks of oil-packed tuna, creamy butter beans and silky salted courgette ribbons in a lemon-shallot vinaigrette with soft herbs.
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Method
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Equipment
- vegetable peeler or mandoline
- colander
- large bowl
- whisk
- salad spinner or clean tea towel
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 349 kcal |
| Protein | 18.4 g |
| Carbohydrate | 15.8 g |
| of which sugars | 3.6 g |
| of which free sugars | 0.4 g |
| Fat | 24.4 g |
| of which saturates | 3.6 g |
| Fibre | 4.5 g |
| Salt | 1.75 g |
Protein per 100 kcal
5.3 g High Protein needs ≥ 10 g
Calculated from USDA FoodData Central ingredient values
Metric · 4 servings
Salad
- 2 small courgettes (about 340 g)
- 3 g fine sea salt or table salt, for the courgettes (liquid discarded) about ½ tsp
Dressing
- 1 large shallot, thinly sliced
- 2 tsp finely grated lemon zest
- 60 ml lemon juice
- 1 garlic cloves, grated
- 1.5 g fine sea salt or table salt about ¼ tsp
- ½ tsp ground black pepper
- 90 ml extra-virgin olive oil
- 10 g parsley, mint and dill, chopped
Salad
- 240 g canned butter beans, rinsed and dried (one 400 g tin)
- 190 g oil-packed tuna, drained and flaked into chunks
- 1
Salt the ribbons. Shave the courgettes lengthways into ribbons, toss with the salt in a colander and leave 15 min.
- 2
Pickle the shallot. Meanwhile, whisk the shallot, lemon zest and juice, garlic, salt and pepper and leave 15 min, then whisk in the oil and herbs.
- 3
Combine. Spin or blot the courgettes dry, then fold them with the beans and tuna through the dressing.
- 4
Rest. Leave 20-30 min at room temperature, then serve with lemon wedges and a little extra oil.
Storage
Best eaten on the day. Keep any leftovers covered in the fridge for up to 1 day. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
