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.
|sugar snap peas (or fine green beans)
|pine nuts (you could also use sunflower seeds)
|responsibly sourced tinned or jarred tuna
|of a red pepper, deseeded and sliced
|of a red onion
|sun-dried tomatoes, drained and chopped
|a big handful
|of salad leaves (I love Little Gem or rocket here)
|extra basil leaves, for flavour (optional)
|For the pesto:
|fresh basil leaves
|fresh parsley leaves
|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.