Italian Tuna Salad
Amelia Freer shares her healthy tuna salad from her cookbook, Nourish & Glow. This quick recipe makes for a delicious light lunch and can be enjoyed as part of Amelia's 10-day plan.
This super-simple salad is the type of thing that I eat most days. It can be thrown together in minutes from ingredients I almost always have lying around, and yet still packs both a nutritional and flavour punch. Delicious.
|100g||sugar snap peas (or fine green beans)|
|1 tbsp||pine nuts (you could also use sunflower seeds)|
|100g||responsibly sourced tinned or jarred tuna|
|½||of a red pepper, deseeded and sliced|
|¼||of a red onion|
|3||sun-dried tomatoes, drained and chopped|
|a big handful||of salad leaves (I love Little Gem or rocket here)|
|a few||extra basil leaves, for flavour (optional)|
|1 tsp||capers (optional)|
|For the pesto:|
|2 tbsp||olive oil|
|2 tbsp||fresh basil leaves|
|2 tbsp||fresh parsley leaves|
|1 tbsp||pine nuts (or sunflower seeds)|
|a good pinch||of sea salt and freshly ground black pepper|
Blanch the sugar snap peas by boiling or steaming them or 1-2 minutes. Drain immediately, then place under running cold water for a few seconds to stop them cooking.
If you like, you could also toast the pine nuts for a minute or so in a frying pan over a medium heat to give them a little extra colour. You could skip this step if you are pressed for time.
Put all the pesto ingredients into a small blender and blend for a minute or so, until well combined. If it looks a little dry, add an extra squeeze of lemon juice. This step can be done ahead of time – just put the pesto into a little jar, screw the lid on and leave in the fridge overnight.
When you are ready to make the salad, pile all the salad ingredients on to a plate, sprinkle with the capers and pine nuts and drizzle over some pesto.