The “Nothing in the Fridge” Bean Salad

Here is one of our favourite go-to “pantry rescue” meals. Build from a simple base of canned staples, with the flexibility to have as is or add whatever fresh ingredients you have on hand. It’s packed full of fibre for gut health, good sources of low GI carbohydrates for lasting energy, high in protein and perfect as a quick throw together meal when the fridge is looking a little bare but you still want something nourishing and satisfying.


Serves 2

IMG_0043.jpg

Base Ingredients: 

  • 1x 400g canned four bean mix 

  • 1x 100g tin tuna (spring water or olive oil)

  • 1x 125g tin of corn kernels

Optional Ingredients:

  • 2 cups leafy greens (eg baby spinach)

  • 1/2 red onion

  • 1 cucumber, chopped

  • 1/2 red capsicum, chopped

  • 1/2 cup cherry tomatoes, chopped

Dressing:

  • 2 tbsp extra virgin olive oil

  • 1 tbsp white wine vinegar

  • 1 tsp whole grain mustard

  • Optional fresh herbs to taste (e.g. coriander, parsley, mint)

Method:

  1. Drain and rinse the four bean mix and corn kernels under cold water, then place in a salad bowl. Mix through tin of tuna.

  2. Chop the optional salad ingredients and add to the base salad mix.

  3. Make the salad dressing by whisking the extra virgin olive oil, vinegar and whole grain mustard. Pour over salad, stir and season with pepper. Toss through the fresh herbs if using.

  4. Leave in the fridge to chill before serving.





RecipesMichelle Theodosilow gi