Tuna butter bean sandwich filler
- Prepare
- less than 30 mins
- Cook
- no cooking required
- Serve
- Serves 2
This tuna and butter bean combo is rich in protein and high in fibre. Add to crisp salads or sandwich between bread for a lunch to look forward to.
Each serving provides 516 kcal, 28.1g protein, 20.6g carbohydrate (of which 6.7g sugars), 33.6g fat (of which 4.7g saturates), 9.4g fibre and 0.93g salt.
Ingredients
For the dressing
- 60ml/4 tbsp good-quality olive oil
- 40ml/3 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp runny honey
- 5g fresh dill, finely chopped
For the sandwich
- 240g/9oz good-quality butter beans
- ½ small red onion, finely diced
- 160g tin ethically-sourced tuna in olive oil
- green salad
- 1 tbsp capers (optional)
- 4 slices thick-cut seeded bread
- Romaine lettuce leaves
- sea salt and freshly ground black pepper
Method
To make the dressing, whisk the olive oil, lemon juice, mustard and honey together in a large bowl. Sprinkle in the dill, season with salt and pepper and briefly whisk again to combine.
Drain the butter beans and add to the dressing along with the diced onion, then stir to coat. Flake the tuna into the bowl and gently fold the ingredients together without breaking up the tuna too much. Taste and season again, if you like.
To serve, spoon the butter bean mix over fresh, crisp salad leaves and scatter with capers, if using.
If serving in a sandwich, roughly crush the butter beans with the back of a fork first, stir gently and allow the beans to absorb some of the liquid. Place some Romaine lettuce leaves on the bread slices before topping with the crushed beans. Sandwich with the second slice of bread, cut in half and serve.
